Review for my Speed/Power/Strength Workout

A

Aetom

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I came up with this workout yesterday after a lot of debate of which exercises to use. I think it would be a killer workout.

Superset
Vertical Pull - Pull-ups (handles perpendicular to body, parallel to each other)
Vertical Push - Dips
Horizontal Pull - Bent Over Rows
Horizontal Push - Dumbbell Bench Press
Vertical Pull - Chin-Ups
Rest 30 seconds
Superset
Weighted Lunges
Weighted Flutter Kicks
Wall Squat
Mason Twist
Rest 30 seconds
Superset
Vertical Pull - Pull-ups, standard
Vertical Push - Deep-Swimmers Press (a shoulder press that starts at half a bicep curl and is "corked" up)
Horizontal Pull - Lawnmower/single dumbbell row
Horizontal Push - Plyo Push-ups/Explosion Push-ups
Rest 30 seconds

Repeat in circuit form/superset form 3 times.
How does that look? I know it might seem like a lot, but I have a lot of my favorite exercises in it.

Unfortunately I work out at home and there isn't a gym near by so doing big movements like the barbell bench press and squat are not really an option...too dangerous.

I was thinking I could take out the Wall Squat and add either pistol squats or dumbbell deadlifts.
 
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I train alone and i do squats and bench press, but its up to you.

How often will you be working out per week???

If i was you i wouldnt do it all as 1 circuit. If you want to do circuits try to split it into 2 or 3 circuits. Also you might want to change one of the pull up variations to chin ups so your biceps get some more work. This is just my opinion.

Dont forget about your core, including lower back.

You might like this site.


Good luck with it.
 
I added two rest periods in there.
1, 2, 3, 4, rest, 5, 6, 7, 8, rest, 9, 10, 11, 12

I planned on working out 4 times per week. Monday, Tuesday, Thursday, Friday.

My first vertical pull, which I nicknamed panhandle pullups, are pullups that are perpendicular to the body. They work the biceps a lot, plus they're the EXACT mirror move of the dips.

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The red circles is what I call the "panhandle"
 
Parralel pull ups like hammer curls work the brachialis more than the biceps. They are good, but i would throw in chins aswell.

And if you're going to do ful body workouts you might want a day of rest in between each session. For example Mon, wed, fri.
 
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Where do you suggest putting the Chins? Or should I take out one of the pull-up variations and put it somewhere else?

I would like to keep standard pull-ups as they are awesome burners. I like the parallel pullups because the mirror the dips. Could I stick the Chin-ups after the Dumbbell bench press in the first superset?
 
Its up to you. If you dont want to do chins you dont have to it was just a suggestion. Maybe do it one way for a few weeks, then switch it up.
 
Ok, Thanks for the help. I added the Chins after the bench press.

I'm doing this workout tomorrow, so I'll see how it goes. I might have to take something out or move it along. Depends on how much lactic I have.

I was going to stay in the 8-12 rep range. And try to do about 65% of my max for non-weight movements.
 
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You could try alternating a straight set workout with a circuit workout. Somthing like 5x5 would help you build strength a lot faster imo.
 
Quite a few of those workouts there are body weight workouts (pull-ups, dips). The only real thing I could do is put some weight in a backpack and do pull-ups.

I have dumbbells (powerblocks) that go to 45 pounds, which is plenty for the exercises I have listed.
 
What i meant was doing normal sets instead of circuits every other workout. The straight sets days would be lower reps and more concentrated on gaining pure strength.

Straight sets day would look something like this:
squats 2 sets
deadlift 2 sets
bench press 2 sets
chin ups 2 sets
dumbell press 2 sets
chinnies 2 sets
(you could add dips and dumbell curls if you want)

For example:
Mon- circuits
wed- straight sets
fr- circuits

mon- straight sets
wed- circuits
fri- straight sets

Just something to think about incase you want to change things up.
 
That actually sounds pretty good. I've been rereading my New Rules of Lifting. I forgot so much over cross country it just amazes me.

I did my circuit workout today, and I got that point where you finish a full set and you get kind of nauseous because you were super pumped about the workout and you did too much too fast. I hate that. So I was like...damn it. I layed down outside for about 5 minutes and felt pretty good, so I did another circuit set.

I think I will drop it down to 2 circuit sets for a 2-3 weeks and then maybe bump it back up.
 
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