• Intensity Amplifier Lift/Sprint Progressive


      By Mike Simone Men's Fitness

      Clearly everyone works out for different reasons, it could be for some type of performance goal, aestetics or even to simply see how much they can push themselves. If you're looking for a workout that progressively increases in difficulty and that's a solid test of your strength, endurance and mental grit, look no further.

      This week, we're going to share with you a progressive workout routine that couples the mass-building power of resistance exercises with the metabolic-boosting benefits of sprint work. Two words: Lean Machine.

      This workout won't just shred you down, but test how much work you can actually stomach.

      Lift/Sprint Progressive Workout

      * Coupled resistance exercises with sprints for muscle building and metabolic effects.
      * After completing each set/round, a resistance exercise or sprint component will be added.
      * Use this technique sparingly to prevent overtraining and muscle mass breakdown.
      * Lifts should be 60-70% of your 1RM.
      Upper Body

      Progressive Set 1

      >> Barbell Bench Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Rest 30 seconds
      Progressive Set 2

      >> Barbell Bench Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Military Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Rest 60 seconds
      Progressive Set 3

      >> Barbell Bench Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Military Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Rest 90 seconds
      Progressive Set 4

      >> Barbell Bench Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Military Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Dips [to failure]
      >> Rest 120 seconds
      Progressive Set 5

      >> Barbell Bench Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Military Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Dips [to failure]
      >> Sprint ALAP [As Long As Possible]
      >> Mission Complete

      Lower Body

      Progressive Set 1

      >> Squat [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Rest 30 seconds
      Progressive Set 2

      >> Squat [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Leg Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Rest 60 seconds
      Progressive Set 3

      >> Squat [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Leg Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Rest 90 seconds
      Progressive Set 4

      >> Squat [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Leg Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Walking Lunges [5-8 reps each leg]
      >> Rest 120 seconds
      Progressive Set 5

      >> Squat [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Leg Press [5-8 reps for beginners || 8-15 reps for intermediate/advanced]
      >> Sprint 10 seconds
      >> Walking Lunges [5-8 reps each leg]
      >> Sprint ALAP [As Long As Possible]
      >> Mission Complete

      Source: http://www.mensfitness.com/training/...ressive?page=2
      Comments 3 Comments
      1. hardgainerbwg's Avatar
        hardgainerbwg -
        Sprints after squats? That sounds like a good idea. Better be ready to get it
      1. mkretz's Avatar
        mkretz -
        dunno about u guys but I dont think it woudl be possible to bench and then sprint right away unle im tryin to spring through the gym.....
      1. HardCore1's Avatar
        HardCore1 -
        Sounds interesting!

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