A) Complete 8 Sets. Start your 10 reps at about 50% of your max, increase every set reaching about 80-85% of your 4 rep max or heavier if you can!
B) 5 Sets:
8 Burpees
8 Dumbbell Bench Press
8 Gorilla Rows
-1 Minute rest between sets
Go as heavy as you can!
C) Complete 8 Sets just like you did for the Bench press
D) 6 Minute As Many reps as possible:
6 Deadlifts using final weight from your 4 reps max
10 Push Ups
Adjust weight so that you can keep moving on the workout!
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more
A) Every Minute on the minute until failure:
5 Shoulder press starting at empty bar adding 10 to 5 pounds every minute.
Record your top 5 rep weight
B) Once you fail start at weight you failed and perform 3 Push Press adding 10/5 pounds every minute on the minute until failure.
Record your top 3 Rep weight
C) 4 Suopersets:
7 Hang Cleans as heavy as you can go
7 Push Press as heavy as you can go
7 Renegade Rows with no push up
-1:30 second rest between sets
D) 2 Sets:
Minute 1 performa as many hammer curls as possible
Minute 2 perform as many dips as possible. Can you a chair, rings, bar, or object
-rest 1 minute and then repeat again
Post total reps in the comments
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more
Every 2 Minutes x 6 Sets:
10 Right Leg Split Squat
10 Left Leg
*build up in weight each set. This should get challenging
Exercise | |
---|---|
6 sets, 10 reps00:02:00
|
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more
4 Sets:
14 Jumping Lunges holding weights at the side 45/30’s or a challenging weight
12 Jump Squats NO WEIGHT
10 Squats with weight on shoulders
-1:30 second rest between sets
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more
8 Minutes As Many Reps as Possible:
20 Step Ups Holding a dumbbell on your shoulders or at your chest
100 Meter Run
8 Burpees
*Post weight used in notes.
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more
3 Set:
40 second Max Dumbbell Bench Press going heavy
:20 Rest
:40 Second Max Right Arm Chain saw row
:20 second rest
:40 second Max Left arm Chain saw row
-2 Minute REST-
Put weights in your notes
Exercise | ||
---|---|---|
3 sets, MAX reps00:00:40, 00:20 rest
|
3 rds | |
3 sets, MAX reps00:00:40, 00:20 rest
|
3 rds | |
3 sets, MAX reps00:00:40, 00:20 rest
|
3 rds | |
3 sets, 00:02:00
|
3 rds |
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more
Every 2:30 x 6 Sets:
8 Right Leg Deadlift
8 Left Leg Deadlift
10 Dumbbell Deadlifts
10 Dumbbell Bench Press
There should not be a lot of rest so increase weight each set and find a weight that is challenging, if you need to drop some reps on the hardest part. Alternate which leg you start each set with on the single leg deadlifts.
Exercise | ||
---|---|---|
6 sets, 8 reps
|
6 rds for 02:30 | |
6 sets, 10 reps
|
6 rds for 02:30 | |
6 sets, 10 reps
|
6 rds for 02:30 |
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more
4 Rounds
20 Reverse Lunges Hold 20/15 Pound Dumbbells on shoulders
10 Burpee Deadlifts
12 Hang Clean & Jerks /Curl & Jerk/Press
8 Push Ups
*no rest between sets, this is for time, choose a weight you can do all the movement unbroken unless it comes down to being tired
Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definit... more