Total Body Heavy Strength

The total body workout focuses on using heavy weights to build strength, power and lean muscle tissue.  The workout follows a tri-set format where you'll do three exercises, one after the other, repeating for 1 or more times depending on your fitness level, schedule and goals.  Choose a heavy enough weight that you can only complete 10 reps of each exercise.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Various weighted dumbbells, a barbell, an exercise ball, a step or bench and a paper plate

How To

• Warm up with 5-10 minutes of cardio or warm up sets of each exercise using a lighter weight
• Complete the exercises in each tri-set, one after the other, with brief rests between exercises
• Rest for 60 seconds and repeat each tri-set 1-3 times
• Use enough weight that you can only complete the desired number of reps

Barbell Squats Stand with feet shoulder-width apart, resting a heavy barbell on the shoulders. Lower into a squat, keeping the knees behind the toes and abs engaged. Press back up and repeat for 10 reps.

Split Squat Hold heavy weights and stand about 3 or so feet in front of a step or platform and place the left leg on the step, resting on the toe. Keeping the weight in the front leg, lower into a lunge until the front knee is at about a 90-degree angle. Push up and repeat for 10 reps before switching sides.

Deadlifts Stand with feet hip-width apart, knees slightly bent and hold heavy weights or a barbell in front of the thighs. With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes and repeat for 10 reps.

Repeat 1-3 times

Barbell Lunges Place a heavy barbell on the shoulders and stand in a split stance.  Lower into a lunge until knees are at about 90-degree angles.  Press up and repeat for 10 reps on each side.

Plie Squat Hold heavy weights on the upper thighs and stand with feet wider than shoulders, toes out at 45 degree angles. Keeping the knees in line with toes, slowly lower into a squat.  Push up and repeat for 10 reps.

Sliding Lunges  Place a paper plate under the left foot and hold heavy weights in each hand.  Lower into lunge, bending the front knee and sliding the left leg back.  The back leg should be straight or slightly bent. Slowly slide the left foot back to start, pushing into the plate and repeat for 10 reps before switching sides

Repeat 1-3 times

Ball Squats Place a ball against the wall and lean against it holding heavy dumbbells.  Squat down as far as you can and stand up, repeating for 10 reps.

Sliding Side Lunge - Right Put a paper plate under the left foot and hold a heavy weight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the left leg straight. As you squat toward the floor, keeping the knee behind the toes, touch the weight to the floor. Push back up, sliding the left foot in as you stand. Repeat for 10 reps.

Sliding Side Lunge - Left Put a paper plate under the right foot and hold a heavy weight in the right hand. Keep the weight in the left leg and bend the knee as you slide the right foot out to the side.  Touch the weight to the floor, push back up while sliding the right foot in and repeat for 10 reps.

Repeat 1-3 times

Pushups on the Ball Position the ball under the feet (harder) or shins (easier) and place hands wider than shoulders.  Lower into a pushup and press back up, repeating for 15 reps.

Barbell Bench Press Lie on a bench or step and hold a heavy barbell with hands wider than shoulders.  Begin with the weight over the chest and bend the elbows, lowering the bar until it's hovering just over the chest.  Press the weight up without locking the elbows and repeat for 10 reps.

Incline Fly Lie on an incline bench or on an inclined step (as shown) and begin with heavy weights in each hand straight up over the chest, palms facing each other. With a slight bend in the elbows, lower the arms out to the sides until they're at or just below shoulder level. Squeeze the chest to pull the arms back, keeping the bend in the elbows. Imagine that you're hugging a tree. Repeat for 10 reps.

Repeat 1-3 times

Barbell Row Hold a heavy barbell in front of the thighs, hands shoulder-width apart and bend forward to about 45 degrees, abs in and back flat.  Squeeze the back to pull the barbell up towards the belly button.  Lower and repeat for 10 reps.

One-Armed Row Place left foot on a step or the knee on a weight bench. Support the body with the left hand as you hold a heavy weight in the right hand, hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower down and repeat for 10, then switch sides.

Pullover   Lie on a bench or ball (as shown), holding a heavy dumbbell straight up overhead.  Lower the weight behind your head, arms slightly bent, until you're level with the bench.  Squeeze your back to pull the weight back up and repeat for 10 reps

Repeat 1-3 times

OH Press - Alternating Arms Hold heavy weights with elbows bent, weights level with the ears.  Press the right arm overhead, lower the weight and then press the left arm up.  Continue, alternating sides and repeating for 10 reps (1 reps includes both sides).

Incline Curls Sit at an incline on the ball holding heavy weights.  Curl the weights up to the shoulders and lower, repeating for 10 reps.

One-Arm Triceps Extensions Lie with your left side on the ball, lower leg down on the floor for balance and the right leg extended. Hold a medium-heavy weight in the right hand and extend the arm straight up toward the ceiling. Bend the elbow, lowering the weight behind the head until the elbow is at 90 degrees. Straighten and repeat for 10 reps on each side.

Repeat 1-3 times

Upright Row Hold heavy weights or a barbell in front of the thighs.  Bend the elbows, bringing them up to shoulder level while keeping the weights close to the body.  Lower and repeat for 10 reps.

Barbell Curls Hold a heavy barbell with hands shoulder-width apart.  Contract the biceps to curl the weight towards the shoulder, keeping the wrists straight.  Lower and repeat for 10 reps.

Skull Crushers Lie on a bench and hold a medium-heavy barbell in a narrow grip (about shoulder-width apart). Begin with the bar straight up over the chest, palms facing out. Bend the elbows and lower the weight towards the head, stopping when the elbows are at 90 degrees. Push the weight up and repeat for 10 reps.

Repeat 1-3 times

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