Workout Routine

[caleb1633 1,426]

Here's the first 3 weeks guys! Hope you enjoy! Some of the exercises, I'm not really sure what they are, and some of them (push ups cause I find them useless) I don't actually do. I substitute bench presses in for Push ups.

I'll post the next 3 weeks after a couple weeks.

Good Luck!

Week 1

Day 1

Warm Up: 5 Hang Cleans, 5 Front Squats, 5 Press, 3 Squat Cleans

Power Cleans: 5x5

Back Squats: 10,8,6,4,2

Bench Press: 10,8,6,4,2

Push Press: 5x5 - last 2 sets- superset 10 box lunges

Chin-ups: 4x10

Hypers/Leg curls: 4x8

Push-Ups: 4x10 – last set to failure

Dips: 4x10 – last set to failure

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Day 2

Plyometrics

Day 3

Warm Up: 5 hang snatches, 5 overhead squats

Complex 1: 4x6 (6 High Pulls, 6 Snatches, 6 Overhead Squats)

Box Step Ups: 4x5

Incline Bench: 4x5

Clean Pulls: 4x5

D.B. Bench: 5x5

Reverse Hypers/Good mornings: 4x10

Slide Board: 4x10

Plate Raise: 4x10

Barbell Curls: 4x10

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Day 4

Plyometrics

Day 5

Warm Up: 5 Hang Cleans, 5 Front Squats, 5 Press, 3 Squat Cleans

Back Squats: 10,8,6,4,2

Hang Cleans: 5x5

Split Jerks: 5,5,3,3/10 BL, 3/10 BL – BL=Box Lunges

Bench Press: 10,8,6,4,2

Hammer Circuit: 4x10

Dips: 4x10 – last set to failure

Push Ups: 4x10 – last set to failure

Glutes Hams Leg Curls: 4x10

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Week 2

Day 1

Warm Up: 5 Hang Cleans, 5 Front Squats, 5 Press, 3 Squat Cleans

Power Cleans: 5x5

Back Squats: 10,8,6,4,2

Bench Press: 10,8,6,4,2

Push Press: 5x5 – last 2 set superset with 10 Box Lunges

Chin Ups: 4x10

Hypers/Leg Curls: 4x8

Push Ups: 4x10 – last set to failure

Dips: 4x10 – last set to failure

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Day 2

Plyometrics

Day 3

Warm Up: 5 Hang Snatches, 5 Overhead Squats

Complex 1: 4x6 (6 High Pulls, 6 Snatches, 6 Overhead Squats)

Box Step Ups: 4x5

Incline Bench: 4x5

Clean Pulls: 4x5

D.B. Bench 5x5

Reverse Hypers/Good Mornings: 4x10

Slide Board: 4x10

Plate Raise: 4x10

Barbell Curls: 4x10

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Day 4

Plyometrics

Day 5

Warm Up: 5 Hang Cleans, 5 Front Squats, 5 Press, 3 Squat Cleans

Back Squats: 10,8,6,4,2

Hang Cleans: 4x5

Split Jerks: 5,5,3,3/10 BL, 3/10 BL

Bench Press: 10,8,6,4,2

Hammer Circuit: 4x10

Dips: 4x10 – Last set to failure

Push Ups: 4x10 – last set to failure

Glute Hams/Leg Curls: 4x10

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Week 3

Day 1

Warm Up: 5 Hang Cleans, 5 Front Squats, 5 Press, 3 Squat Cleans

Power Cleans: 5,5,3,3,3

Back Squats: 4x5

Bench Press: 5x5

Push Press: 5,5,3/10 BL, 3/10 BL

Chin Ups: 4x10

Hypers/Leg Curls: 4x8

Push Ups: 4x10 – last set to failure

Dips: 4x10 – last set to failure

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Day 2

Plyometrics

Day 3

Warm Up: 5 Hang Snatches, 5 Overhead Squats

Complex 1: 4x6 (6 High Pulls, 6 Snatch, 6 Overhead Squats)

Box Step Ups: 4x5

Incline Bench: 4x5

Clean Pulls: 4x5

D.B. Bench: 5x5

Reverse Hypers/Good Mornings: 4x10

Slide Board: 4x10

Plate Raise: 4x10

Barbell Curls: 4x10

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

Day 4

Plyometrics

Day 5

Warm Up: 5 Hang Cleans, 5 Front Squats, 5 Press, 3 Squat Cleans

Back Squats: 5x5

Hang Cleans: 4x5

Split Jerks: 5,5,3,3/10 BL, 3/10 BL

Bench Press: 10,8,6,4,2

Hammer Circuit: 4x10

Dips: 4x10 – Last set to failure

Push Ups: 4x10 – Last set to failure

Glute Hams/Leg Curls: 4x10

Rotator Cuff: 4x10

Neck: 4x10

Weighted Sit-Ups: 4x20

Core Circuit: 10x20

Stretch

[herktiger 0]

Thanks Caleb!  WDE!

[telling tiger 156]

I got tired just reading it, I need a nap .

[caleb1633 1,426]

Do it and you'll see results! This is what got Mario Fannin from 204 to 230. You'll get loads stronger too!

[telling tiger 156]

Do it and you'll see results! This is what got Mario Fannin from 204 to 230. You'll get loads stronger too!

Just messin with you big man, just messin with you.

[caleb1633 1,426]

Yeah you better be! lol jk

[telling tiger 156]

Yeah you better be! lol jk

Heck if you work out like that,you dang skippy  I'm justa kiddin 

[weaglebeagle 0]

Is this suppose to be similar to what Yoxall has the kids doing?

[telling tiger 156]

Is this suppose to be similar to what Yoxall has the kids doing?

Yes sir, he stated a week or so ago he had a plan like Yox's and this is it. Good job

[keekee 0]

I have been looking for a workout but I don't know what half of that stuff means.

[caleb1633 1,426]

Do you know what Google means? lol jk. My friend gave me this who went to a coaching clinic where Gus Malzahn and Nick Saban spoke and this is the routine they handed out. So I'd say it's pretty similar to what Yox has the players doing.

[Farmer Brown 2,530]

Walk from recliner to refrig. get ice cream  twice

Go to bathroom three times.

Go back to refrig. get snacks.

Go to bathroom again.

Walk upstairs get snacks (twice) out of pantry.(at least three cakes each time)

Go to bathroom again.

Go to refrig. and get tea three or four times

Go to bathroom again.

Search for batteries for the remote.

Yes, go to the bathroom again.

Eat Cheese Nips till you pop.

Chase them down with Dr. Pepper.

Eat three big meals everyday.(pork if possible)

Brush teeth.

Go to bed.

That is my workout routine. You will gain weight on this routine.

[telling tiger 156]

Farmer, you are the man.

[aufan57 922]

Walk from recliner to refrig. get ice cream  twice

Go to bathroom three times.

Go back to refrig. get snacks.

Go to bathroom again.

Walk upstairs get snacks (twice) out of pantry.(at least three cakes each time)

Go to bathroom again.

Go to refrig. and get tea three or four times

Go to bathroom again.

Search for batteries for the remote.

Yes, go to the bathroom again.

Eat Cheese Nips till you pop.

Chase them down with Dr. Pepper.

Eat three big meals everyday.(pork if possible)

Brush teeth.

Go to bed.

That is my workout routine. You will gain weight on this routine.

Sounds like you should be doing one of those Flomax commercials with all that going.

[atwauburn 0]

Thanks caleb i am going to take this routine to afganistan and punish myself and troops for the next year!!!

[telling tiger 156]

Thanks caleb i am going to take this routine to afganistan and punish myself and troops for the next year!!!

Thanks for your service, godspeed and come back home we got some bammer to whoop

[AUCE05 380]

p90x?

[bigbird 61,090]

I've got a killer 12oz curl routine that will really blast yalls biceps.

[around4ever 4,140]

I've got a killer 12oz curl routine that will really blast yalls biceps.

Yeah, I do those alot but the problem is the weight gets lighter with each rep until the next set.   

[atwauburn 0]

I have been doing 12 oz curls like no other.... nothing but near beer where im headed!!!!!!!!!!

[caleb1633 1,426]

Those 12 oz curls are tough! If you aren't used to them you could be hanging over a toilet after 9 or so!