Photo Credit: bretcontreras.com
Sometimes, life doesn’t go your way.
With so much other stuff going you can find yourself dragged and pulled from side to side. Giving up your valuable lifting time for other, menial tasks that stop you from doing what you really love.
But, I’ve got your back. Whether you’re falling out of the office after a long day, being dragged around by partner, or just plain don’t want to spend too much time in the gym, I’ve got the perfect program for you.
Feel free to print this out, or add it to your diary for those ‘quick session’ days.
Exercise One: Sumo Deadlift
The Sumo Deadlift is a great deadlift variation for when you’re in a rush. Not only is generally a badass lift, but it also stimulates more muscles than a normal deadlift.
This means you have the ability to lift more weight, which provides more bang for your buck overall.
Try 3-4 sets of 5 reps.
Exercise Two: Incline Bench Press
Incline Bench Pressing has been a staple of body building training for years over, and for good reason. It generates as much activation in the pectorals, with added activation in your anterior deltoids (the one that gives you the ‘boulder shoulder’).
Use this to make the most of combining your overhead pressing, and your bench pressing strength.
Try 3-4 sets of 6-8 reps.
Exercise Three: Zercher Squats
If you’ve already deadlifted heavy, we want to avoid squatting heavy too. Mostly, because unless you’re used to that level of strength training, you can burn out pretty Zercher Squats are great on Glute Activation (the most of any barbell squat), which has a big benefit no matter what your goal.
Try 3-4 sets of 6-8 reps.
Exercise Four: Weighted Chin Ups
Weighted chin ups and pull-ups are the king of upper body exercises. If you can get proficient at these exercises, the crossover to you goals, and other lifts, is phenomenal.
Pull Ups are better than Lat Pull Downs any day of the week, and if you want to make the most of your upper body in a short time, this is a great way to go it.
This is exercises is dependent on your strength. But, regardless of whether you can add weight or not, look to work up to a max of 5 reps.
Exercise Five: Swiss Ball Rollouts
Want a strong core? Do this. Or, its PIKE variation.
Scientifically, this exercise is most effective at activating your whole core. And when it comes to getting strong all over, this is what you’re looking for. If there was ever a ‘king of core exercises’ this is it.
Aim 3-4 sets of 6 reps.
The bigger the ball, and the closer you hold the ball to your body, the easier this exercise is. The opposite can be said for making it harder.
Good Luck! Let me know how it goes!!!