Quite simply I get in the gym do the routine as quickly as my body will allow me and get the hell outa there!
Deadlift x 10
Barbell Squat x 10
Barbell Benchpress x 10
One arm dumbell row (both sides) x 10
bench dip x 10
Barbell curl x 10
crunch (with weight on chest) x 15
Dumbell shoulder press x 10
I use weights that make me struggle on the last sets but I can actually finish all the reps! I do the excersises in this order with little rest inbetween excersises then repeat the circuit for a total of 3 circuits, it takes me approx 35-40 mins. This is done Monday, Wednesday & Friday.
Tuesdays and Thursdays I do cardio but I mix up what I do between Interval running, swimming, skipping & bike on these days I also throw in some planks and twist crunches.
Like the title suggests, seeing some resonable improvements in body shape and fat reduction from this routine.
Looks fine to me. Routines don’t have to be complicated.
My “normal” routine is:
Squat up to a double or a single.
Flat Bench up to a double or a single.
Supinated Chinups.
Close Grip Bench x 10-15
Curl (variation) x 10-15
I normally do this 3x per week. I start off with weights that are fairly easy. And then each workout, I increase the weight by 2.5-10 pounds (depending on the exercise.) I keep increasing the weight until I fail and then on that exercise, I decrease the weight back to slightly more than what it was 6 sessions previous. For example, with the squat, I increase the weight 10# each session. I train up to a max, that was 440# the last time I did it, then when I fail, I drop the weight about 60# (back to 385#) and start over again.
I’ve been thinking about modifying the routine to alternate squats and deadlifts.
But this has been a good routine for me. Not too much volume and I keep working at a high percentage of my 1RM allowing me to gain skill at lifting limit weights.
Currently, I am not doing this routine. I’m experimenting with a more bodybuilding oriented approach. For similar approaches check out the books “Brawn” and “Super Squats”.