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Your Workouts Reviewed: Total Body, Athlete Workout

Our expert reviews a triweekly full body routine designed to improve all-around strength.

Everyone's got a workout of their own—your "go-to" routine. But is your routine good enough? We asked our Men's Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.

Workout Submission

Facebook Friend: John Schnettgoecke

3-day/wk. total body routine

WARM-UP

5-10 minute dynamic stretching/cardio
30-40% 1 RM; 3-5 sets; 6-8 rep circuit of the following:

  • Deadlift
  • Power Clean
  • Barbell Squat 

SUPERSET 1:

Barbell Squat: 4 sets, 5-7 reps
30-second rest between sets
Dumbbell Incline Press: 4 sets, 5-7 reps

SUPERSET 2:

Wide-grip Pull-up:4 sets, 8-10 reps
30-second rest between sets
Barbell Deadlift: 4 sets, 4-6 reps

SUPERSET 3:

Power Cleans: 4 sets, 4-6 reps
Hanging Leg Raises: 4 sets, 12-15 reps

Expert Assessment #1

Rob Sulaver C.S.C.S. is the owner and founder of BandanaTraining.com Follow Sulaver on Twitter @BandanaTraining and Bandana Training on Facebook

Pros: I like that your supersets are simple and nicely paired. You’re using foundation (read: awesome) lifts that are old school and legitimate. Your “big lifts” are part of your warm-up—a smart and effective way to prep your movement patterns for the work to come. Overall, nice layout. 

Cons: The squat, the deadlift and the power clean are all awesome lifts. But to do them all in the same workout is hard as shit and doesn’t allow you to give ‘em your everything (and these lifts want your everything—trust me). As you start to push your limits, all of these supersets deserve the spotlight. Consider using each superset as the primary block for a workout. For example, on Monday start with BB squats and DB incline press. Then for the second superset, do lying leg curls and BB bent over rows. Then for the last super set perhaps you hit a bi and a tri. On Wednesday, your primary block will be BB deads (first) and wide grip pulls, followed by supersets that fill out a more intensity-tapered full body workout. Again, this allows you to get after each of these three kick-ass supersets on different days. Savvy? 

Comments: Weight your pullups and drop the rep range down to match the rest of the routine. 1) It’ll clean up the workout a bit. 2) Weighted pulls are wicked. Once you fill out the rest of the routine, drop me a note on the book (Facebook.com/BandanaTraining) and I’ll be happy to give it a glance. Good luck, bruh.

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