I have put together a step-by-step workout routine guide that breaks things down into each aspect. Feel free to check it out here.
What are the workout equipment required?
In each weight class you will have access to the following training equipment:
Bench Press – barbell, dumbbells (for bench work) or bar + plates (for bar progressions).
Squat – barbell, dumbbells (for squat work) or bar + plates (for bar progressions) or a bar between a barbell, dumbbells or dumbbells.
One Arm Deadlift – barbell or dumbbell (for one-arm deadlift progressions).
Olympic Lateral Raise – barbell
Bench Press Grip and Arm Rest
Press the weight, keeping the feet as close to the floor as possible. You will be using one dumbbell and one barbell for each exercise/movement. For some movement or other, you might have up to two dumbbells, a barbell or a plate.
In each session start with an eight second pause at bottom, but if you feel good, go on to the next one minute mark.
Press the weight, keeping the feet as close to the floor as possible. You will be using one dumbbell and one barbell for each exercise/movement. For some movement or other, you might have up to two dumbbells, a barbell or a plate.
Squat Grip and Arm Rest
In each session start with an eight second pause at bottom, but if you feel good, go on to a higher set of eight seconds for a total of ten seconds total.
Squat – press the weight to lockout, maintaining a neutral grip.
Press the weight, maintaining a neutral grip.
One Arm Deadlift – press the weight using a barbell from the lower body to the shoulders.
Press the weight using a barbell from the lower body to the shoulders.
Olympic Lateral Raise – press the weight with the palms facing away from you and your other hand resting on your lap, or on your side if your legs would give you problems.
Press the weight with the palms facing away from you and your other hand resting on your lap, or on your side if your legs would give you problems.
Bench Grip, Arm Rest and Arm Position
With all weight lifted, pause
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