Day 1
Main Lift
Pause Squat Warm 2×5, 3×3 (80%, 85%, 90%)
Accessory Lifts
Single Leg ddl 4×8 each
Sa row 4×10 each
Day 2
Main Lift
Push Press 2×5, 3×3 (80%, 85%, 90%)
Accessory Lifts
Hang High Pull 4×6
Step ups 4×10 each
Day 3
Main Lift
Sumo Deadlift 2×5, 3×3 (80%, 85%, 90%)
Accessory Lifts
DB Bench Press 4×10
Reserve Pull Down 4×10
This is the second week in this cycle of The Best Strength Blog, where you can follow a series of 3 workouts a week for a month to increase your maximize your functional strength abilities to help your day to day quality of life, and overall fitness.
The percentages after each of the first lifts for each day are percent of your one rep max that you should for each set. (I.G. After warming up for 2 sets of 5, your next set would be 75% of your max, the next at 80%, and the last set at %85lb).
The following exercises are accessory to the main lift to give you a full body routine. You want to pick a weight that makes you decently tired after each set (somewhere between a 6-9 scale on a scale of 1-10 difficulty). You can superset those exercises for a more aerobic workout or just take full rests so you can go heavier and focus on strength. Make sure you use correct form as seen in the video so you don’t hurt yourself. Be safe, have fun and be STRONG!
Can’t see the video? https://youtu.be/jzgJtk2CCv0
