When you step into the gym, you're not just there to go through the motions.
You're there to push yourself to the limit, to find that edge where growth happens, and to break through it. This routine is not just about lifting weights — it's about mental toughness, discipline, and the relentless pursuit of becoming the best version of yourself.
1. Squats: The Foundation of Power
Start with squats — 3 sets, each with increasing weight. This isn’t just any squat session. You need to dig deep, both physically and mentally.
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First Set: 20 Reps
Load the bar with a weight that challenges you, but allows for control. As you descend, hold at the bottom. Feel the stretch, embrace the burn, and get deep. This pause isn’t just for your muscles; it’s for your mind. It teaches you patience and the power of control under pressure. -
Second Set: 8 Reps
Increase the weight. Now, you’re building strength. These 8 reps should feel heavy, and every rep should demand focus. Push through the discomfort. Remember, growth doesn’t happen in your comfort zone. -
Third Set: Go Heavy, Aim for 3 Reps
This is where you test your limits. Add more weight — go as heavy as you can while maintaining good form. Three reps. It’s not about the number; it’s about the intensity. Every fiber of your being should be working. Feel the power, embrace the struggle, and conquer the weight.
2. Barbell Shrugs: Build That Traps
Transition straight into barbell shrugs. Four sets — minimal rest. This is where you develop those traps, the muscles that exude strength and power.
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Set 1: 12 Reps
Squeeze at the top, feeling your traps contract. Hold that peak contraction for a moment before lowering the weight. Control the movement; let your traps do the work. -
Set 2: 10 Reps
Increase the weight slightly. The reps are lower, but the intensity is higher. Focus on the movement — slow and deliberate. -
Set 3: 8 Reps
Go heavier. By now, your traps should be on fire. Push through the fatigue. These 8 reps are where you build those powerful, strong traps. -
Set 4: 6 Reps
Max out the weight. Six reps with everything you’ve got. Minimal rest between sets keeps your heart rate up, turning this into a true test of endurance and strength.
3. EzBar Preacher Curl: Sculpt Your Biceps
Time to shift focus to your biceps with the EzBar preacher curl. This exercise is all about form and isolation.
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Set 1: 12 Reps
Use a weight that lets you maintain perfect form. Squeeze at the top of each curl, feeling your biceps contract. Lower the bar slowly, fighting the urge to let gravity take over. -
Set 2: 10 Reps
Increase the weight slightly. These reps should challenge you. Your biceps should be working hard, every curl bringing you closer to that peak pump. -
Set 3: 10 Reps
Keep the weight the same, but push yourself harder. Focus on that mind-muscle connection. Feel every inch of the movement, from the stretch at the bottom to the contraction at the top.
4. Incline Bench Press: Building Upper Chest Power
Finish strong with the incline bench press — two sets designed to target your upper chest.
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First Set: 12 Reps
Choose a weight that allows for controlled movement. The incline targets your upper chest, creating that powerful, aesthetic look. Focus on full range of motion, from a deep stretch at the bottom to a strong contraction at the top. -
Second Set: 8 Reps
Increase the weight. These 8 reps should push you to your limits. Your chest should be burning, but you push through. Each rep is a step closer to the physique you’re working for.
BURNOUT!!!