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A Typical, Solid Workout Week: Friday

April 27, 2007

To end your training week you could do Monday’s workout again or do what is called a complex.

A complex is a great workout because you work your anaerobic and your aerobic pathways for a complete metabolic workout.

Believe you me, if you have never done a complex it will tax your body to the max. A complex is usually doing a barbell exercise were the weights never touch the ground and you do a series of exercises in a circuit without rest.

If you decide to do the complex to end your week, here’s two I recommend.

The first is a barbell workout that will leave you gasping for air and your muscles begging for rest. The second is a combo of weights and bodyweight – both are extremely effective and both are a good way to end the week.

If you follow this workout program of Monday, Wednesday, Friday – you should have off days devoted to cardio. In particular, interval cardio workouts. Schedule them on Tuesday, Thursday and Saturday or eliminate Saturday and take the weekend off.

Here is the plan for the first complex:

Total Body Complex Workout

Deadlift
Bentover Rows
Power Clean
Front Squat
Overhead Press
Squat

Perform 6 reps of each (48 total reps). It should take about 60 seconds. Rest 90 seconds, then perform 5 reps of each; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

And now the second complex:

The Power of Three Complex:
Front Squat
Overhead Press
Chins and Pullups

Perform 6 reps of each (48 total reps). It should take about 60 seconds. Rest 90 seconds, then perform 5 reps of each; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each. Alternate between chins and pullups with each set.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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