Wednesday, February 15, 2017

"The King's Armor" Workout

King is sporting a massive chest, wide back, and abs of steel. This workout is designed to build strength and size and to be used in conjunction with all of the other "King" workouts. The ability to push and pull your opponent with amazing force is important in grappling and will require strong and conditioned muscles. It's time to start that process. 

I want YOU to do go work chest!


“The King’s Armor” Workout

  1. Bench Press- 10 x 1 Rep (Increasing from 50% to 1RM for the day. May not actually be 1RM. Rest only as long as it takes to change out the weights and get a drink of water.)
  2. Dumbbell Bench- 3 x 8 Reps (Palms turned in. Use a weight you can barely get 8 reps with. 1 Minute Rest between sets.)
  3. Pull-ups or Lat-Pull Downs- 3 x Max Reps or 15 Reps (Use a weight you can barely get 15 reps with. 1 Minute Rest Between Sets)
  4. Weighted Sit-ups- 3 x 20 Reps (1 Minute Rest)
  5. DB Side Bends- 3 x 20 Reps (1 Minute Rest)

Notes:
  1. On the pull-ups, if you get to 15 reps for all three sets, you can add weight to the movement OR you can do more reps. 
  2. On the weighted sit-ups, keep the weight high on your chest for the whole movement. 

That's all for today! Until next time, good luck and train hard!
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