A Simple But Intense Workout

by Joel Sward

Below is a weight training workout I have perfected over the years, which will help you build lean muscle and strength.

With this workout you lift weights every other day. Day 1 is chest & back, Day 2 is cardio, Day 3 is legs, Day 4 is cardio, Day 5 is shoulders & arms, Day 6 is cardio and then go back to Day 1. Alternate abs & calves every other day you lift weights. On your cardio days get your heart rate up to 70-80% of maximum for 40 minutes.

The key to this workout is intensity! You are not doing many different exercises, or sets and reps. What you lose in quantity, you make up for in quality. Each weight lifting workout has to be an absolute total effort! For example, after the leg workout, if you can walk out the door of the gym on your own -- you didn't workout hard enough!

On each exercise start with a light weight and high reps and gradually build up to one real heavy set of four reps. Then it is time for absolute, total burnout. Lower the weight to something you can do around 15-20 reps and go absolutely nuts! When you absolutely can not do any more reps (you should need a spotter to help you on the last rep) you literally run to the exercise you are super-setting with and do the same thing again -- 15-20 reps to absolute, total failure.

If you approach this workout with enough intensity, you will find that you only need to lift weights every other day and that the limited amount of exercises and sets and reps are plenty. Remember you grow when you rest, not when you lift.

Here is the workout:

DAY 1: CHEST & BACK
Bench Press
1x20
1x12
1x10
1x8
1x6
1x4
1x Total Failure Super Set With Incline Dumbbell Fly
1x Total Failure

Bent Over Barbell Rows
1x20
1x12
1x10
1x8
1x6
1x4
1x Total Failure Super Set With Dumbbell Pullovers
1x Total Failure

Either Abs or Calves (alternate every other day you lift weights)
For Abs: Leg Raises: 20 (at medium pace) (put hands under hips, do not let feet go past your head, do straight up with legs not back over head) 10 sec rest Leg Raises: 15 (at medium pace) Crunches: 20 (at very slow pace. each rep should take 3 seconds) Fast Ups: 10 (at fast pace) (knees up at 90 degree angle, hands behind head and rise up and down at 45 degree angle as fast as you can) (*if this Ab workout gets too easy, add more reps and then hanging leg raises)

For Calves:
Standing Calf Raises: 3x20
Seated Calf Raises: 3x20

DAY 2: CARDIO -- 40 minutes

DAY 3: LEGS
Squat
1x20
1x12
1x10
1x8
1x6
1x4
1x Total Failure Super Set With Leg Extensions
1x Total Failure

Straight Leg Dead Lifts
1x20
1x12
1x10
1x8
1x6
1x4
1x Total Failure Super Set With Hamstring Curls
1x Total Failure

Abs or Calves

DAY 4: CARDIO -- 40 minutes

DAY 5: SHOULDERS & ARMS
Seated Dumbbell Press
1x20
1x12
1x10
1x8
1x6
1x4
1x Total Failure Super Set With Side Dumbbell Lateral Raises
1x Total Failure

Lying Barbell Tricep Extensions
1x20
1x12
1x10
1x8
1x6
1x4
1x Total Failure Super Set With Tricep Pushdowns
1x Total Failure

Standing Barbell Curls
1x20
1x12
1x10
1x8
1x6
1x4
1x Total Failure Super Set With Dumbbell Hammer Curls
1x Total Failure

Abs or Calves

DAY 6: CARDIO -- 40 minutes

DAY 7: BACK TO DAY 1

Any workout gets stale after a while. Your muscles adapt very quickly to any given exercise routine. After doing this workout for about two months, or any other workout for that matter, it is time to change it up.

A great way to continually progress is to train in phases. For example, alternate between a bodybuilding type of workout (high reps, lots of sets, lower weights, less rest between sets), a power-lifting workout (low reps, less sets, higher weights and more rest between sets) and an Olympic weight lifting style workout (fast explosive movements). Try doing each style of workout for a two month phase and then move onto the next. When you are done with all three, take a few weeks off and do it again. It is a way to keep things fresh.

The workout above is mostly a bodybuilding type of workout, although the one heavy set of four on each exercise does bring some power into it.

Remember -- train hard, but train smart and have some balance in your life. Don't let training become your sole obsession. Enjoy the journey, don't burn out and be in it for the long haul.