Fusion Workout (3-in 1)

May 26, 2012 at 4:34 am | Posted in Desmond's Workout | Leave a comment

 

Decided to do some fusion workout. The idea is to combined 3 different exercises into 1. Look at the description to understand more.

Set 1  – Warm Up Front Squats 

1 round of Warm Up Barbell Front Squats (No Weight) – 20 Reps
1 round of Barbell Front Squats (10kg x 2) – 10 Reps

3 rounds of Barbell Front Squats (20kg x 2) – 6 Reps

Set 2 – Barbell Bend over Row – Deadlift – Clean

1 round of Warm Up Barbell Bend over row – Deadlift – Clean (No Weight)  –  10 x 3 Reps
1 round of Barbell Bend over row – Deadlift – Clean (5kg x 2) – 6 x 3 Reps
1 round of Barbell Bend over row – Deadlift – Clean (7.5kg x2) – 5 x 3 Reps
1 round of Barbell Bend over row – Deadlift – Clean (8.75kg x 2) – 5 x 3 Reps

Set 3 – Dumbbell Bench Press – Pec Fly – Leg Raise

3 rounds of  Dumbbell Bench Press – Pec Fly – Leg Raise (10kg x 2) – 5 x 3 Reps

Set 4 – Cable Woodchop – One hand row – One hand Row/Hip Twist

3 rounds (Left) 11.25kg – 6 x 3 Reps
3 rounds (Right) 11.25kg – 6 x 3 Reps

 

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