Barbell Combo

September 6, 2012 at 1:58 am | Posted in Desmond's Workout | Leave a comment

 

I did the following workout in 30 mins. I went to the gym. There were 3 guys there already working out. After 30 mins, they are still there, while I completed my workout. One guy was focusing mainly on his shoulder, sitting on the bench trying to lift as heavy as he can, but long rest in between. Two guys who were friends would do a set, following by a couple of minutes of talking and playing on their I-Pad. Well, the 4th guy is not too bad. He focused on his chest and tricep, only for me to observe at one exercise he did his Cable Triceps Pulldown wrongly (-_-). 

Anyway, my point here is to carry out an effective workout:
1) You need not be carrying the heaviest of weights
2) You need not stay in the gym for hours to be effective
3) Rest Time is important. The longer it is, the less effective it will be.
4) Execute your exercise correctly or else Injuries will follow you!

I did the following workout and I tell you, I am aching on my back/hamstring/glutes!

Warm Up: 
– 1 round of 14kg Dumbbell Goblet Squats x 20 Reps
– 1 round of 20kg Dumbbell Goblet Squats x 16 Reps

Set 1: 
– Barbell (10kg x 2) Deadlift x 12 Reps
– Barbell (10kg x 2) Row x 8 Reps
– 3 Rounds

Set 2: 
– Barbell (No weights) Clean x 10 Reps
– Barbell (No weights) Snatch x 8 Reps
– Barbell (No weights) Row + Snatch x 6 Reps
– Barbell (No weights) Row + Deadlift + Snatch x 5 Reps
– Barbell (No weights) Row + Snatch x 6 Reps
– Barbell (No weights) Snatch x 8 Reps
– Barbell (No weights) Clean x 10 Reps

Set 3: 
– Cable Hips Rotation (16.25kg) (Left) x 8 Reps
– Cable Hips Rotation (16.25kg) (Right) x 8 Reps
– Cable One Arm (Left) pulldown into Chest Press (8.25kg) x 8 Reps
– Cable One Arm (Right) pulldown into Chest Press (8.25kg) x 8 Reps
– 2 Rounds

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