3-Day Workout for Champions
Technology and science have changed the way we work out for ever. But even with a whole host of new techniques there are loads of classic workouts that still work great today. Below are 3 days of challenging regimes using techniques that your old age relatives would be familiar with.
Day 1 – Warm-up with stretches. Perform unweighted “air” squats and standing dumbbell presses. To do a standing dumbbell press, hold a light dumbbell in each hand at shoulder height, and press both simultaneously straight up overhead. – Do squats. Perform three sets of five repetitions each with a weight that allows you to complete all sets and reps. Start by holding a dumbbell at shoulder height in each hand, held, instead of a barbell, so you can add weight in small increments and learn proper form (the weight of the dumbbell will move naturally in a straight up-and-down path – essential to good squatting technique). Add 2.5 to five pounds each week if you’re comfortable and can maintain proper form. – Bench press. Follow the same protocol for squats, with three sets of five reps each. Start by holding a dumbbell in each hand to develop shoulder mobility before progressing to a barbell. Add one to two pounds each week if you’re comfortable and can maintain proper form.
Day Two – Warm-up with stretches. Do a 15-minute cardio workout that elevates your heart rate. – Complete a chin-up ladder. Chin-up ladders let you accumulate volume and build muscle quickly, even if you can do only one or two at a time, since reps can be repeated frequently when using just your body weight. After two months of ladders, you should be able to do significantly more reps. To do a chin-up ladder, complete one chin-up (like a pull-up but with palms facing toward you), then rest for one minute. Do two chin-ups, then rest for one minute. Lead each rep with your chest, keeping shoulders back, and continue until you can’t do any more. Take a short rest, and start again.
Day 3 – Warm-up with stretches. Do push-ups until your heart rate is elevated and your muscles are warm. – Dead lift. Do one set of five repetitions of dead lifts at a weight that allows you to complete all five reps. Start with a dumbbell or light kettlebell in each hand, instead of a barbell. Add 2.5 to five pounds each week, if you’re comfortable and can maintain proper form. – Complete a push-up ladder. To do the ladder, follow the same protocol as the chin-up ladder described in Day Two.