My lifting workout

Day 1

Warm up: Do 5-10 mins of one of the following:

Jump rope
Treadmill
Agility Ladder

Stretch - 5 mins

A. Max-Effort Exercise upper body - work up to a max set (4-5 sets) of 3-5 reps in one of the following exercises:

Barbell bench press
Barbell floor press
Incline barbell bench press
Decline barbell bench press

B. Max-Effort Lift Lower Body - work up to a max set (4-5 sets) of 3-5 reps in one of the following exercises:

Squats
Deadlifts
Hangclean
Hangclean & push press
Dumbbell Swings

C. Horizontal pulling/delt superset - Superset one exercise from "Group 1" with one exercise from "Group 2". Perform 3-4 supersets of 3-5 reps of each exercise.

Group 1:
Pull ups
Pull ups with Gi
T Bar rows
T Bar rows with Gi
Dumbbell rows
Barbell rows
Inverted bar rows with feet on ball
Lat pull downs using gi
Cable rows using gi

Group 2:

T-bar one handed press
Upward rows
Push press
Smith machine overhead press
Wall handstand push ups or walks or one hand balance

D. Traps - perform 3-4 sets of 8 reps of one of the following exercises:

Dumbbell shrugs
Barbell shrugs
Behind the back barbell shrugs



E. Unilateral Movement - choose one of the following exercises and perform 3 sets of 8 reps:

Lunges
Bulgarian split squat
Reverse lunge

F. Elbow flexor exercise - perform 3-4 sets of 8 reps of one of the following exercises:

Barbell curls
Weighted dips
Dumbbell curls
Tri press down
Hammer curls
Tri press down with gi
Skull crushers

Stretch - 5 mins


Day 3

Warm up: Pyramid Circuit - Push up, pull up, & body weight squat

Do these three exercises as a circuit, performing one set of each in a row without resting. Use the "pyramid repetition structure" to do the workout. In your first round through the circuit, do one rep of each exercise. In each round after, perform an additional rep. So you'll do two reps of each exercise in round 2, three reps in round 3, and so on. Once you have completed 5 rounds, continue on, but reduce the reps by one in each round except in round 6. So in round six you do 5 reps, round seven you do 4 reps, round eight you will do 3 reps, until you have completed 10 rounds, 30 reps of each exercise without rest.

Stretch - 5 mins

B. Supplemental Exercise - perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15 reps on the 1st set. Use the same weight for both sets and rest 2-3 minutes between sets).

Flat dumbbell bench press
Pec Deck
Incline dumbbell bench press
Decline dumbbell bench press
Medicine ball push ups
Plyo pushups
Stability ball push ups

Preform 2-3 sets, 10 reps each of the following exercises:

Hex dumbbell holds or plate pinch
Burpees or sprawls
Mountain climbers with arms on stability ball
Medicine ball slams
Box jumps or squat jumps
Kettlebell or dumbbell swings
Jump pull ups

Stretch - 5 mins


Day 5

Warm up: Do 5-10 mins of one of the following:

Jump rope
Treadmill
Agility Ladder

Stretch - 5 mins


Do all of this Randy Couture workout without letting go of the bar for the best conditioning effect:

Bent rows X8
Upright rows X 8
Over head shoulder press X 8
Good morning X 8
Lunges X 8 (each leg)
Squat push press X 8
Deadlift X 8

1 minute's rest. Do 3-5 sets depending on how much you feel like puking.

Stretch - 5 mins