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3-Day with the big fourCreated by brihogan
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Summary
3 Workouts / 22 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This program uses the "big four" exercises: Bench Press, Power Clean, Deadlift, and Squat. They are spread across three days. Use this program to gain muscle mass quickly. This is not a cardio program, so take your time between sets. Go for big weight, but even more importantly, be sure to use proper form.
Workouts
Description
This day will use 2 of "The Big Four": Bench & Power Clean. It then rips the chest and shoulders apart with Dips, Side Lateral Raises, and Shrugs. It finished off with a couple neck exercises. The pattern I'm using is 12 and then 8 reps. Make sure you use enough weight to go to failure for each set. Most importantly, focus on form! Worry less about weight and more about form.
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Bench Press - Barbell, Flat 2 sets: 12 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Power Clean 2 sets: 12 reps, 8 reps Beginning Position • Assume a shoulder-width stance, knees inside arms. • Position feet flat on floor. • Grasp bar with a closed, pronated grip. • Grip should be slightly wider than should... |
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Dips - Chest Version 2 sets: 12 reps, 8 reps Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ... |
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Side Lateral Raise 2 sets: 12 reps, 8 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Bench Press - Dumbbells, Inclined 2 sets: 12 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Shrugs - Barbell 2 sets: 12 reps, 8 reps Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop... |
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Lying Face Down Plate Neck Resistance 1 set: 10 reps Lie face down with shoulders about even with the end of a flat bench. Place a barbell plate on the back of your head and hold it in place with your hands. Raise head up and back in a semicircular moti... |
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Lying Face-Up Plate Neck Resistance 1 set: 10 reps Lie on your back with your shoulders about even with the end of the bench. Place a flat barbell plate on your forehead and hold in place with your hands. Raise your head in a semicircular motion as fa... |
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