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Fancy a temporary change?

May 15, 2013

Feeling a bit tired and not very motivated to do your next workout, same exercise set-up, same playlist of music… Not very exciting sometimes, so lets spice things up a bit.

First of all, look over your music playlist – remove any songs that you feel a bland and dull feeling about, replace it with either new songs by browsing Spotify data-base or re-add some good old-time favourites of yours.

Secondly: Try this workout programmes just to add some variety and get that spark of motivation and fighter spirit back up!

Posterior Warrior – Quite common people puts all their extra energy on muscles you see in front of the mirror, let’s work the more important back side of your body with these heavy, fun and strength building exercises!

Select a workload/weights that you will need to PUSH yourself to finish the last repetition!

Complete in 40-50 minutes to break a sweat – time your rest too!

Dumbbell Deadlift / Barbell Deadlift –

  • Set 1-4 – Gradually increase the weights to around 70-80% of 1 Repetition Maximum
  • 10-8-6-3 – Repetition range for Set 1 to 4
  • – 1 minute of rest between these 4 sets
  • Set 5-6 – Go banana-nuts, push yourself as much as you can without sacrificing technique and form
  • 5-5 – Repetition range for Set 5 to 6

– 2 minute of rest between these sets

Rest 2.5 minutes

Chin-Ups / Assisted Chin-ups – Palms facing you

  • 3 Sets
  • 15 (max/fail) – 12 – 8 – Repetition range throughout Set 1 to 3

– 1.5 minute of rest between these sets

Rest 2 minutes

Dips / Assisted Dips

  • 3 sets
  • 15 (max/fail) – 15 – 10 – Repetition range throughout Set 1 to 3

– 1.5 minute of rest between these sets

Rest 1 minute

Bent-over 2 arm dumbbell row

  • 3 sets
  • 10-10-10 – Repetition range throughout Set 1 to 3

– 1 minute of rest between these sets

Finish the whole workout by completing 5 full-blown sprints on the treadmill for 30 seconds each at the highest speed you can maintain without hurting yourself.

— I’m not responsible for any potential injuries obtained following this programme

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