Non-Stop H.U.G.E. Workout

Begin this weight lifting program (two or three alternate days per week) by warming up with the Power Clean over head for 6-8 reps. Add enough poundage so that you can do 4-6 reps. This is your initial starting point. Each proceeding set, add 5 pounds to the barbell until you are unable to perform more than one repetition.

When you get to this point, it is time to add an additional 20 pounds or so to the barbell and begin doing sets of 2 Cleans (simultaneously) and 1 Jerk Overhead. On this exercise, you clean the barbell twice in succession and on the second clean, you then jerk the poundage overhead. This is one set. Now add 5-10 pounds to the bar and repeat the sequence as described.

Continue on in this manner until you can only clean the barbell one time. When you fail to clean the weight for the second rep, add 15-20 pounds to the bar and begin Barbell high pulls to the belt line. This movement is best done for 2 consecutive reps each, adding 5-10 pounds per each set.

When you can't pull the barbell to belt high for a second rep of a set add 20-25 pounds to the bar and begin conventional Deadlifts. Continue adding 15-20 pounds each proceeding set and when you can't do the required second rep of a set, it is time to stop!

There is absolutely no rest between sets of any of the exercises listed. The only rest you get is during the upgrading of poundages for each set of a particular exercise.

Super Fitness Strategy

On this particular 20-minute weight lifting program all you will need is a barbell with weights that you can curl five times in good form and two dumbbells whose total weight is about half of that of the barbell. Since this program is more of a localized muscular fitness protocol compared to the previous three weight lifting programs, the weights used do not need to have to be extremely heavy.

Therefore, the routes to success will be in the exacting technique emphasis employed within each exercise. Spend 3 seconds in the positive phase contraction and 4 seconds in the negative phase of each repetition performed. Do the following exercises and repetitions in the exact following order and without any rest pauses whatsoever.

Barbell curl 5 reps
DB lateral raise 10 reps
Barbell curl (again) 5 reps
Military press (standing) 10 reps
BB bent over rows 10 reps
Side bends  20 reps each
DB alternate front raises 10 reps
DB lunge squats 20 reps
DB shrugs 20 reps
Ab crunches 20 reps
BB back squats 15 reps
DB straight arm pullover 15 reps
hanging Leg Raises 20 reps
BB bench press 12 reps
BB conventional deadlift 15 reps
DB flies 10 reps
Calf raise (hold DB in hand) 20 reps each

Abbreviations: BB=barbell; DB=dumbbell

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