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Bloodhound 02-08-2010 09:44 PM

New guy
Okay so I understand the importance of the major facets of weight training and its goals.

2.Overall strength
3.Muscluar endurance

So what are some good workouts for each of these three aspects?

Take into consideration that I have a tremendously protracted income and just over 200lbs of free weights for a straight bar/dumbell bars a 25lb kettlebell and a 12lb medicine ball.

rich78uk 02-09-2010 06:19 AM

Here is a couple of workouts you could try. One is for strength/power and the other is a circuit to help with anaerobic fitness and stamina.

Workout 1:
Barbell bench press 3 sets x6-8 reps
Plyometric press ups 3 sets of 20 seconds
Barbell lunges 3 x6-8 per leg
Medicine ball jump squats 3 x20 seconds
Deadlifts 3 x6-8
Overhead medicine ball slams 3 x20 seconds
Barbell clean and press 3 x6-8
Kettlebell snatch 3 x6-8 per arm

Workout 2:
Do 30-40 seconds on each exercise. Perform all exercises back to back without any rest. At the end of the circuit rest for 1 minute and repeat x 3-5.
Press ups
Jump lunges
Medicine ball woodchops (30-40 seconds per side)
Barbell push press
Front jumps onto bench
V-ups (Lie on the floor with arms and legs extended. Crunch up and bring your arms and legs up together)

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