Today I joined my buddy Steve for one of his crazy workouts. I had seen him running around the gym like a madman doing about 20 exercises in 45 minutes in the past, and decided to see what it was all about. It was one of the more intense weight workouts I’ve done in the past six months for sure.
We worked the entire body in one workout. With the two of us it took 60 minutes, including a 10 minute cardio warmup. The premise was to keep moving, and really never have downtime. For several of the exercises, you are also supersetting, where you alternate between two exercises that work opposing muscle groups. For example, we’d do a set of bicep curls followed by tricep pushdowns. For each exercise, we did 2 sets of 15 reps. The last few reps should be at or close to failure.
Halfway through I was breaking a sweat and it never stopped until the end. My heart rate was also pretty high (for a weight training session) the entire hour. While the workout was good, I do think that a bit more rest between supersets would have allowed me to lift more weight for a few more reps (which in theory would give better strength gains); but for an all-around workout is was great.
What we did:
- 3 sets x 16 reps sit-ups on incline bench
- 2 sets x 15 bicep curls immediately followed by an overhead press in a single compound movement
- 2 sets x 15 step-ups on a tall step (like a lunge)
- 2 sets x 15 hammer strength incline bench
- 2 sets x 15 hammer strength pull downs
Superset
- 2 sets x 15 cable pulls across the body (works the obliques)
- 2 sets x 15 crunches
- 2 sets x 15 hamstring curls
Superset
- 2 sets x 15 lat pulldowns
- 2 sets x 20 push ups with hands shoulder width apart
Superset
- 2 sets x 15 bi curls
- 2 sets x 15 tricep pushdowns
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