I’ve been doing my workouts with an Olympic Barbell and 25 lb plates this week, giving a total weight of 95 lbs. This seems to be manageable for most exercises.
After a day off, I decided to start my workout with a 3-mile warm-up run. It was fairly hilly terrain so I had a great sweat going by the time I started lifting.
I began my weight session with a warm-up of 20 “two armed big circles” with a 25 lb weight plate. It’s the first exercise on the Tar Heels workout: http://www.menshealth.com/men/fitness/workout-plans/the-ultimate-medicine-ball-workout/article/b031b671d468d110VgnVCM10000013281eac
That concluded my warm-up.
Weight Training:
Front Squat – 95 lbs – 10, 10, 10
Hang Clean and Press – 95 lbs – 8, 8, 6
One-armed Kneeling Pivot Press – 50 lbs + bar weight – 8, 8, 6 (each arm) – For this exercise, put the weight plates on one side of the barbell and let the other side pivot in the ground as you press up on the weighted side. Kneeling makes the weight a little heavier, but standing activates more muscles.
Total Time: 50 minutes
