Andrew Gym Power Training Program

TO GET LEANER, STRONGER AND HEALTHIER

J. ANDREW SOTO

C

STRENGTH TRAINING

IRCUIT

The goal of this program is to get cut, so you’ll train

with full-body workouts in circuit training days, thus you’ll maximize fat loss. The order of exercises will be as the following: 1.- Full body exercise 2.- Full body exercise 3.- Full body exercise 4.- Abdominals 5.- Thighs 6.- Chest 7.- Back 8.- Shoulders 9.- Biceps 10.- Triceps

EXERCISES FOR FREE WEIGHTS BODY PARTS FULL BODY 1.2.3.4.5.6.-

Power clean & press Power clean & jerk Power snatch Power jerk Power clean Squat & press

ABDOMINALS 1.- Swiss Ball sit ups 2.- Good mornings 3.- Dumbell side bend 4.- Stiff-legged deadlift 5.- Leg raise 6.- V-ups (jackknife) 7.- Crunch 8.- Bicycle crunch 9.- Hip roll 10.- Russian twist 11.- Stability Ball pass

BACK 1.2.3.4.-

Bent-over row One-arm dumbbell row T-bar row Deadlift

5.- Stiff-legged deadlift 6.- Romanian Deadlift 7.- Push press 8.- Chin ups 9.-Pull-ups 10.- Inverted row

THIGHS 1.2.3.4.5.6.7.-

Back squat Front squat Hack squat Lunges Bulgarian split squat One-legged squat Jump squas

CHEST 1.2.3.4.5.6.7.8.-

Dumbbell bench press Push-ups between benches Close-grip bench press Close-grip push ups Dumbell pullover Elevated push-ups Standard push-ups Dips

SHOULDERS 1.-Dumbell shoulder press 2.- Upright row 3.- Seated rear delt raise 4.- Bent-over lateral raise 5.- Standing lateral raise 6.- Front raise 7.- Military press

8.- Arnold press

TRICEPS 1.2.3.4.5.6.-

Tricep kickback French curl Skull crushers Dips One-arm tricep extension Close-grip push up

BICEPS 1.- Biceps curl 2.- Concentration curl 3.- Hammer Curl 4,. Close-grip chin ups 5.- Reverse curl

FOREARMS 1.- Palms-up wrist curl 2.- Palms-down wrist curl

NECK 1.2.3.4.-

Freehand neck resistance Lying plate neck resistance Front bridge Back bridge

CALVES 1.- One-legged calf raise 2.- Seated calf raise

3.- Standing barbell calf raise 4- Donkey calf raise

BEST FAT BURNING EXERCISES UPPER BODY PUSHING EXERCISES (CHEST) 1.- Bench press 2.- Incline bench press 3.- Decline bench press

PULLING (LATS) 1.- Bent-over row 2.- One-arm dumbbel row 3.- Any variation on the rows

VERTICAL PUSHING (SHOULDERS) 1.2.3.4.-

Military press Shoulder press Arnold press Power jerk

VERTICAL PULLING (UPPER BACK) 1.- Pull-ups 2.- Chin-ups 3.- Pull-downs

LOWER BODY QUAD DOMINANT (THIGHS)

1.2.3.4.-

Back squats Front squats Hack squat Jump squats

HIP-DOMINANT (HASTRINGS & GLUTES) 1.2.3.4.-

Deadlifts Romanian deadlift Lunges Bulgarian split squat

PLYOMETRIC EXERCISES FOR EXPLOSIVE POWER LOWER BODY PLYOMETRICS 1.2.3.4.5.6.7.-

Tuck jump Split squat jump Jump squats Star jumps Lateral jumps Box jumps Split pike jumps

UPPER BODY PLYOMETRICS 1.2.3.4.5.6.7.-

Plyometrics push-ups Hopping push-ups Power overs Push-up deoth jump Explosive staggered push-up Burpees Leaping push-up

ISOMETRIC EXERCISES LOWER BODY 1.2.3.4.5.6.-

Horse stance Static squat Plank Side plank Static Static calf raise

UPPER BODY 1.2.3.4.5.6.7.8.9.-

Handstand Static chin-up Static bicep curl Static shrug Pull-up One-arm dumbbell row T-bar row Bent-over row Close-grip chin-up

One set consist of holding the weight for a duration of between 5 and 15 seconds.

BODYWEIGHT EXERCISES FULL BODY 1.2.3.4.5.6.7.-

Burpees Air burpees Lateral burpees Incline burpees Wall burpees Squat & pull-up Lunge & pull-up

UPPER BODY 1.- Push-ups 2.- Close-grip push-ups 3.- Wide-grip push-ups 4.- Elevated feet push-ups 5.- Handstand push-ups 6.- Divebomber push-ups 7.- Spiderman push-ups 8.- Walking push-ups 9.- Pull-ups 10.- Wide-grip pull-ups 11.-Side-to-side pull-ups 13.- One-arm pull-ups 14.- Chin-ups 15.- Close-grip chin-ups 16.- Bench dips 17.- Ring dips (chest version)

LOWER BODY 1.2.3.4.5.6.7.8.-

Squats Lunges Bulgarian split squats Split squat Swiss-ball wall squat One-legged squats Lying hip extension Swiss-ball leg curls

EXERCISES

SETS

REPS

1.- Burpees 2.- Squat & press 3.- Clean & press 4.- SB pass 5.- Lunges 6.- Push-ups 7.- Bent-over row 8.- Deadlifts 9.- Close-grip push-ups 10.- Biceps curl

2 2 2 2 2 2 2 2 2

10 8 6 8 10 10 8 10 8

2

8

MUSCLES WORKED Full body Full body Full body Abdominals Glutes & Hams Chest & Triceps Upper back Lower back & hams Triceps

EQUIPMENT Bodyweight Dumbbells Barbell Swiss ball Dumbbells Bodyweight Barbell Barbell Bodyweight Dumbbells

Biceps

THE WORKOUT ROUTINES CIRCUIT TRAINING ROUTINES WORKOUT # 1 -The routine above will be performed -Perform a 5 minutes warm-up first, and after that, do all the 10 exercises with little or no rest between them. -Repeat the circuit 2 or 3 times. -Rest 1-3 minutes between circuits -Drink 1-2 glasses of water during training.

WORKOUT # 2 EXERCISES

SETS

REPS

EQUIPMENT

15 8 5 20 8 12

MUSCLES WORKED Full body Full body Full body Abdominals Thighs Chest

1.- Lateral burpees 2.- Squat & press 3.- Mega lift * 4.- V-ups 5.- Front squat 6.- Spiderman push-ups 7.- Wide-grip bent-over row 8.- Romanian deadlift 9.- Elevated feet close-grip pushup 10.- Hammer curl

2 2 2 2 2 2 2

10

Upper back

Barbell

2

12

Lower back & hams

Barbell

2

10

Bodyweight Dumbbells Barbell Bodyweight Barbell Bodyweight

Bodyweight Triceps

2

8

Dumbbells Biceps

-This routine is tougher than the first one, so you need to be in the intermediate level first. -When you fell that the circuit training #1 is easy to perform, then maybe you can already switch to this routine. Monitor your progress and strenght gains.

*Mega lift is a very complex exercise, just combine: the

power clean +front squat+power jerk+back squat+shoulder press, and put the bar down. That is one rep.

PLYOMETRICS & BODYWEIGHT TRAINING ROUTINES WORKOUT # 1 EXERCISE A1) Plyometric push-ups A2) Split pike jumps A3) Explosive staggered pushups A4) Tuck jumps

SETS

REPS

EQUIPMENT

10

MUSCLES WORKED Upper body

3 3 3

15 10

Lower body Upper body

Bodyweight Bodyweight

3

15

Lower body

Bodyweight

3

12

Upper body

Bodyweight

3 3 3

16 12 16

Lower body Upper body Lower body

Bodyweight Bodyweight Bodyweight

Bodyweight

* Rest briefly and repeat

B1) Spiderman push-ups B2) Split squat jump B3) Push-ups B4) Jump squats * Rest briefly and repeat

-The routine above will be performed using giant sets. That is to perform 4 exercises with minimum or no rest between them. -Rest 30 to 45 seconds between every giant set. -Drink 1 or 2 glasses of water when resting and after finishing he workout. -Try to increase the number of reps after every workout, thus you’ll increase intensity.

WORKOUT # 2 EXERCISE A1) Power overs A2) Jump squats A3) Leaping pushup A4) Split pike jumps * Rest briefly and repeat

B1) Chin-ups B2) Lateral jumps B3) Divebomber push-ups B4) Tuck jumps

SETS

REPS 12 18 12 16

MUSCLES WORKED Upper body Lower body Upper body Lower body

3 3 3 3

EQUIPMENT Medicine ball Bodyweight Medicine ball Bodyweight

3 3 3

6 18 12

Upper body Lower body Upper body

Chin up bar Bodyweight Bodyweight

3

18

Lower body

Bodyweight

* Rest briefly and repeat

-This routine is more demanding than the first one. So perform it when you feel that you are on the next level or when you perform the workout # 1 easily.

POWER TRAINING WORKOUTS WORKOUT #1 EXERCISE

SETS

REPS

ABILITY

EQUIPMENT

3 3 3

10 8 10

Power Power Power

Swiss ball / Box Barbell Barbell

B1) Lateral Jumps B2) Plyometric push ups B3) Front squats B4) Split pike jumps B5) Elevated feet push ups

2 2 2 2 2

12 10 8 12 12

Power Power Strength Power Strength

Swiss Ball / Platform Bodyweight Barbell Bodyweight Bodyweight

* Rest briefly and repeat

2 2

10 10

Strength Strength

Bodyweight Barbell

A1) Lateral burpees A2) Clean & jerk A3) Jump squats * Rest briefly and repeat

C1) Swiss ball pass C2) Romanian deadlift

-The Power Training Workouts are very demanding and require mental and physical toughness. When you feel you are on the next level and want a tough challenge, then try

this workouts, they burn a tremendous amount of bodyfat and build solid strength and power.