Week II

- written for NRG-X Labs

 

Good morning dear readers.

 

Since there seemed to be lots of interest in the workout routine week one, I figured I’d post week two as well.

 

How do I know? Well I check the hits! That’s right, I check the stats of my page on a regular basis. I’m a little bit a nerd about it.

 

So here we go!

 

 

Week 2

Day 1

 

Exercise	Sets x Reps
Muscle Snatch	4x5
1 Leg Squat	4x10
Romanian Dead Lift	4x10
Dumbbell bench 1 arm on swiss ball	4x10
Cable face pull	4x10
Dumbbell split jerk	4x10
Chin-up	4x10
Parallel swing	4x10
Dynamic Plank	4x45 seconds

 

Day 2

 

Exercise	Sets x Reps
Hang Power Snatch	4x5
Back Squat	4x10
1 Leg Good Morning	4x10
Bench Press	4x10
Dumbbell Row & twist	4x10
Push Press	4x10
1 Arm Pulldown	4x10
Swiss ball weighted roll	4x10
Side Plank	4x45 seconds

 

Day 3

 

Exercise	Sets x Reps
Dumbbell Hang Power Clean	4x5
Bulgarian Split Squat	4x10
Romanian Deadlift	4x10
Dumbell press Incline on ball	4x10
Cable row to neck	4x10
Dumbbell push jerk	4x10
Chin-up	4x10
Barbell Torque	4x10
Plank	4x45 seconds

 

 

Same like first week, during the first exercise you take 90 seconds rest, during the rest, 60.

 

I already did day one, and I’m all exited about day two. I love how the workout switches up the exercise all the time. It gives you something to look forward to and it’s never boring.

 

Please make sure you use proper form on the Olympic style lifts. Don’t use too much weight at first.

 

That’s one of the reasons I never post the weight. I don’t think it’s that important.

 

Don’t get me wrong, I write down my weights at the gym in order to keep track and see my progress, but that’s for my personal records.

I don’t want people to think they have to do as much as I. Nor do I try to keep up with others.

 

I’m sure you’ve seen those guys at the gym. They use lots of weights, do only a couple of reps and then they have bad form.

 

Mostly those guys are not in particular good shape. Like they’re big, but that’s about it. Big arms, big check and big bellies! And of course they walk around like they own the gym. And take ten minutes between sets yelling across the gym to their friends taking up equipment they barely use.

 

Have you noticed how I started ranting? Well since I’m at it let me tell you this story. At the gym I used to go to (famous chain) I would always go around the same time. And I could bet you that every time I got there, there were two big dudes and one of the dudes girlfriends occupying one of the bench press benches.  

 

Then they would stand around there talk for ever, and then stop and do one set. Which was about one rep. Of course they made as much noise as they could and then started over talking again. Talking to all their friends and then did their other rep.

 

Now I have nothing against people who make a little noise at the gym. Sometimes it helps to get your last rep out. But that’s if you already have DONE some reps, and not your ONLY rep!

 

Ok, I’m done! I’m in a far too good mood looking forward to day two!

 

Have fun and let me know what you think.

 

Claudio

 

 

*once more I’m not a personal trainer etc.