Workouts « Speed Weight Training Speed Weight Training

Chest

Dumb Bell Press 3 sets between 8 and 10 reps

Incline Press 3 sets between 8 and 10 reps

Dumb Bell Flies 3 sets between 8 and 10 reps

Push Ups 3 sets of 10 each

Chest Notes

Keeping with the speed weight training concept there should be minimum rest between each set. For example, first set of dumb bell press. 10 reps of dumb bell press immediately following with 10 reps of incline press. Now move to dumb flies. 10 reps of dumb bell flies. Now execute 10 push ups. Upon competition of the rotation begin the same series of exercises again. Now remember the amount of weight is not important, it’s the intensity level. Keep the heart rate up. Understanding the speed weight concept, we want to get our aerobic and weight training at the same time.

Arms

Alternating Arm Curls 10 reps, now do both arms together, remember to squeeze the biceps at the top of the movement. 10 reps and now upon completion go back to Alternating Arm Curls 10 reps with no rest. Three sets just like that for arms.

How Much Weight?

Start out with whatever weight you are comfortable with. Weight is unimportant. Most important is that you keep moving through the workout with no rest.

Back

Lat Pulldowns between 8 and 10 reps

Seated Rows between 8 and 10 reps

Reverse Grip Pulldowns between 8 and 10 reps

Upon completion of each exercise move to the next exercise 10 reps each you will do three rotations of each exercise

These are the basic Speed Weight Training exercises. In the video you will and see these exercises and many more demonstrated by speed weight training experts.

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