Olympic Weight Training Workout

Olympic Weight Training

Purpose: Development of strength and size

Duration: 4 weeks

So basically this is a 2-way split and you train every other day, This routine is great for building size and strength and when done for a 4-week period it can seriously improve your performance in the gym.
Day 1. Chest, Back & Biceps

Chest
Flat bench press – normal grip – Olympic barbell:
Perform a warm up set of 50 reps using a weight that you are comfortable with. Now do 4 sets using a weigh that you can only handle for a maximum of 6-8 reps, keeping the same weight throughout.

Flat bench press – close grip – Olympic barbell:
No warm up is required as already done on the first chest exercise. Perform 4 sets of 6-8 reps applying the same technique as above.

Straight after (NO REST!) the final set of close grip bench press return to normal grip bench press and perm a warm down that is identical to the warm up.

Back

Bent over rows – wide grip – Olympic barbell:
Perform a warm up set of 50 reps using a weight that you are comfortable with. Now do 4 sets using a weigh that you can only handle for a maximum of 6-8 reps, keeping the same weight throughout.

Stiff leg deadlift – Olympic barbell:
No warm up is required as already done on the first back exercise. Perform 4 sets of 6-8 reps applying the same technique as above.

Straight after (NO REST!) the final set of stiff leg deadlift return to bent over rows and perform a warm down that is identical to the warm up.

Biceps

Standing barbell curls – normal grip – straight barbell:
Perform a warm up set of 50 reps using a weight that you are comfortable with. Now do 4 sets using a weigh that you can only handle for a maximum of 6-8 reps, keeping the same weight throughout.

Straight after (NO REST!) the final set perform a warm down that is identical to the warm up.

Day 2. Rest

Day 3. Legs & Shoulders

Legs

Leg press – slow:
Perform a warm up set of 15-20 reps using a weight that you are comfortable with. Now do 4 sets using a weigh that you can only handle for a maximum of 6-8 reps, keeping the same weight throughout..

Straight after (NO REST!) the final set perform a warm down that is identical to the warm up.

Shoulders

Seated shoulder press – no back support & behind head only – Olympic barbell:
Perform a warm up set of 50 reps using a weight that you are comfortable with. Now do 4 sets using a weigh that you can only handle for a maximum of 6-8 reps, keeping the same weight throughout.

Front raises – straight barbell:
No warm up is required as already done on the first shoulders exercise. Perform 4 sets of 6-8 reps applying the same technique as above.

Straight after (NO REST!) the final set of front raises, return to seated shoulder press and perform a warm down that is identical to the warm up.

Day 4. Rest

Comments:

Remember to perform a warm up and warm down on the first and last exercise for each muscle group respectively.

Perform 4 set of every exercise with a weight that you can only handle for a maximum of 6-8 repetitions. Do not pyramid – keep the same weight throughout all 4 sets.

Ensure that you take 2-3 minutes ret period in between every set to aid muscle recovery. Take slightly longer rest period of 3-4 minutes in between the warm up and first set.

Perform all exercises in good form. Use a spotter to assist you for the final repetitions in order to maximise the weight you are able to lift.

Bent over rows
Take extra care when performing bent over rows, as it’s very easy to injure your lower back if using an incorrect technique. Before beginning this exercise ensure that you are in a correct starting position. Your legs should be wider than your shoulder width apart, knees partially bent with body leaning as far forward as possible before losing your balance.

Once in the correct position, grab the barbell with a wide grip and perform the exercise with short movements.

A common mistake that most people make when performing bent over rows is they look at the floor. Of course this causes you back to round and puts extra pressure on your lower back, which can lead to an injury. To avoid this, raise your chin and look directly in front whilst keeping your back as parallel to the floor as possible.

Let the weight touch the floor in between every repetition. The reason for that is again to take off unnecessary pressure of your lower back. I know this may sound a bit too cautious but look at it this way, if you injure yourself all your had work will go to waist! It’s always better to be safe than sorry. If for some unexplained reason you start to feel too much pain, drop the weight, take a few seconds rest and finish the set.

Stiff leg deadlift
This is another exercise that could potentially lead to a lower back injury if done incorrectly. When performing stiff leg deadlift keep your legs partially bent and your shoulders slumped all the way through the exercise.

The general rule of thumb is whenever you are handling free weights always keep your knees partially bent. This helps to stop your body from swaying and takes pressure off the lower back.

Lower the barbell only just below your knees, the reason for that is because you are trying to avoid using your hamstrings, as this is primarily a back exercise.

Staying slumped, straighten your body back up, however, not to a fully extended position and repeat the movement.

Standing barbell curls
Again, keep your knees partially bent throughout the exercise. Lean back slightly to counter balance the weight and curl the barbell in a slow motion up to your chest and lower it back down to your thighs whilst keeping your elbows glued to the side of your body.

Front raises with a straight barbell
Before attempting to perform front raises with a straight barbell it’s important to chose a correct weight. You will know if you are using a too heavy weight if you struggle to keep in balance.

When performing this exercise lean back slightly to counter balance the weight and remember to keep your legs partially bent throughout the exercise. A small jerk is allowed to begin the movement. Use a short pause in between repetitions.

Seated shoulder press
A common mistake that most people make when performing behind head shoulder press is allowing their elbows to drop below the horizontal on the downward movement. This puts too much stress on the shoulder tendons without any additional benefit and can easily cause an injury. To avoid this perform the exercise in front of the mirror and monitor your movement. If a mirror is not available, only lower the barbell enough to touch the back of your head and press the weight back up.

Remember to let your head go back to a neutral position in between every repetition.

Continue this routine for 4 weeks, taking a day off after every training session. If you feel extremely tired take a 2-day break instead of 1. Upon completion, take 7 days rest and don’t be tempted to engage in any physical exercise, which means no running, no swimming and anything else you can possibly think of. This is your time to slob Whilst burning fat and building muscle.. Enjoy it! Because you will need all the rest you can get before starting the next routine in the cycle.

Good luck!

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