| FULL LIFT
WORKOUT
2 times per week (spaced apart by a few days)
2 sets of each exercise
Set 1 at lower warm-up weight, 8 - 12 reps
Set 2 at higher weight for 8 reps
All reps at even 30 strokes per minute pace (8 reps in 16 seconds -or- one
rep in 2 seconds)
Workout partner strongly recommend
A stopwatch is a useful tool for pacing cleans, squats, overhand chins, and
bench pull
- Cleans
- Squats
- Overhand Chins (for row, 1 set as many reps as possible)
- Hamstring Curls
- Bench Press
- Underhand Chins (for show, 1 set as many reps as possible)
- Leg Extension
- Upright Row
- Calves
- Free (your favorite exercise(s) not included, like military press, arm
curls, incline flies)
- Single Leg Squats (1 set each leg, at least 5 reps at even 30 strokes per
minute pace)
- Bench Pull or Other Shoulders/Arm Rowing Exercise (1 set as many reps as
possible)
- Abs
SHORT LIFT WORKOUT
2 times per week (preferably opposite your Full
Lift days)
1 set each exercise
Maximum Reps
All reps at even 30 strokes per minute pace (8 reps in 16 seconds -or- one
rep in 2 seconds
- Push Ups
- Abs
- Overhand Chins
- Underhand Chins
- Single Leg Squats (1 set each leg, at least 5 reps at even 30 strokes per
minute pace)
- Jumps (start with 50 and increase by 10 each time you do them; to build
leg muscle endurance, do two sets)
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