Clean Pull + Power Shrug
Dumbell Romanian Deadlift + Hang Clean + Push Press
Back Squat + Good Morning + Push Press
Pure Combination Exercises
The workout: Do five repetitions of each pure combination below. Complete three sets, resting two minutes between sets.
Clean Pull + Power Shrug
Dumbell Romanian Deadlift + Hang Clean + Push Press
Back Squat + Good Morning + Push Press
Clean Pull + Power Shrug
Dumbell Romanian Deadlift + Hang Clean + Push Press
Back Squat + Good Morning + Push Press
Clean Pull + Power Shrug
Grab a bar with an overhead grip (palms facing thighs) and place your feet shoulder-with apart.
- Keeping you back flat and arms straight, squeeze your glutes and push your feet against the floor as your straighten your legs, rise onto your toes and shrug your shoulders.
- Pause, then push your hips back and lower the bar to your knees.
- Next, forcefully push your hips forward and shrug your shoulders toward your ears.
- Lower the bar to the floor. That’s one repetition.
Dumbbell Romanian Deadlift + Hang Clean + Push Press
Stand holding dumbbells in front of your thighs, knees slightly bent.
- Push your hips back to lower the weights to your shins.
- Return to the starting position. Pause, then forcefully pull the weights upward as you dip under and “catch” them in front of your shoulders. The weights should roll to your fingers, and your elbows should point forward.
- Stand, then pause. Bend your knees slightly, then straighten your legs and press the dumbbells overhead.
- Lower the weights to the starting position.
See Demo (Step 1)
Step 2 - 4
Back Squat + Good Morning + Push Press
Hold a bar across the back of your shoulders with an overhand grip, feet shoulder-width apart. 
Step 2-4
- Keeping you back straight, lower your body as if sitting, until your thighs are parallel to the floor.
- Press up, then pause. Next, bend at the hips as far as you can without losing the natural curve in your spine.
- Contract your glutes and push your hips forward to stand. Pause, bend slightly at the knees, and drive up with your legs, thrusting the weight overhead.
- Return to the starting position.
Step 1
Step 2-4
Hybrid Combination Exercises
Perform better:
A hybrid exercise is a blend of two or more movements that merge. By flowing from one plane of movement to another—up and down, site to side, and twisting across your body—these sequences mimic the unpredictability of sports, so they help you move with more quickness and agility on the court or field. Following are the examples of Hybrid Exercises.
The workout: Do three sets of eight to 10 repetitions of each hybrid exercise below, resting one to two minutes between sets.
A hybrid exercise is a blend of two or more movements that merge. By flowing from one plane of movement to another—up and down, site to side, and twisting across your body—these sequences mimic the unpredictability of sports, so they help you move with more quickness and agility on the court or field. Following are the examples of Hybrid Exercises.
The workout: Do three sets of eight to 10 repetitions of each hybrid exercise below, resting one to two minutes between sets.
Front Squat to Push Press
The workout. Do three sets of eight to 10 repetitions of the hybrid exercise below, resting one to two minutes between sets.
Stand holding a bar on the front of your shoulders, with your elbows pointing straight ahead.
- Lower your body until your thighs are parallel to the floor.
- As you push back up to the starting position, press the bar overhead.
- Lower the bar to your shoulders and immediately sink into your next squat.
Rational Reach-and-Touch Lunge to Curl and Press
The workout. Do three sets of eight to 10 repetitions of the hybrid exercise below, resting one to two minutes between sets.
Stand holding dumbbells at your sides. With your left leg, lunge forward and to the left at a 45-degree angle.
- As you bend your knee to lower your body, reach with both arms and touch the weights to the floor, one on each side of your left foot.
- As you push yourself up, curl the weights to your shoulders.
- Then press them overhead.
- Return to the starting position. That’s one repetition. Repeat for a total of eight to 10, alternating legs as your go.
Complex Combination Exercises
The next combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.
Dumbbell Squat + Push Press + Row
This combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.
Stand holding dumbbells at your sides,
Stand holding dumbbells at your sides,
- Lower your body until your thighs are parallel to the floor.
- Then push back up and repeat 10 times. Without pausing, bring the dumbbells to your shoulders and hold them with your palms forward, dip down at the knees.
- Then straighten your legs and thrust the weights overhead.
- Do 10 repetition. Next, bend forward at the waist until your back is almost parallel to the floor.
- Pull the weights up to your rib cage.
- Lower them, and repeat for 10 repetitions.
Barbell High Pull + Front Squat +Romanian Deadlift
This combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.
Hold a bar with a shoulder-width grip in front of your knees. Your knees should be bend, hips back and back flat.
Hold a bar with a shoulder-width grip in front of your knees. Your knees should be bend, hips back and back flat.
- Straighten you hips and legs and rise onto your toes as you pull the bar up to just below you chin.
- Do 10 reps, then place the bar on the front of your shoulders, with your elbows pointing straight ahead.
- Lower your body until your thighs are parallel to the floor.
- Then press up. After 10 reps, stand with your knees slightly bend, your arms straight and the bar in front of your thighs.
- Push your hips back until the bar reaches shin level.
- Then push back up and repeat for 10 reps
Dumbbell Lunge + Pushup + Core Row
This combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.
Stand holding dumbbells at your sides.
Stand holding dumbbells at your sides.
- Stride forward with your left leg until your left thigh is parallel to the floor.
- Then press up. Alternate legs and perform 10 lunges with each leg. Next, get into pushup position with your hands resting on the dumbbells and placed beneath your shoulders, your palms facing each other.
- Do 10 pushups.
- From the pushup position (arms straight), pull one dumbbell off the floor and toward your body with your right arm until your elbow is higher than your back.
- Return the weight to the floor and repeat with your left arm. Do 10 with each arm.
Home Workout Plan For Beginners
If you are just starting out, the most important thing is to start out slowly so you don't get injured. It can take a year or more to get your muscles to the point where you can lift with 110% intensity - don't rush it, let your body slowly get used to the loads being placed on it.
The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. If you cant find a used set then you can buy a new weight set.
Wednessday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Thursday:
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Friday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Saturday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Sunday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Total time = 4.5 hrs/week
The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. If you cant find a used set then you can buy a new weight set.
Wednessday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Thursday:
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Friday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Saturday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Sunday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Total time = 4.5 hrs/week
Link Exchange
The Internet is based on links. If there weren't links, the Internet wouldn't exist. For this reason, if you find a good web site with good content you should link to that site.
Don't care about the search engine ranking or the PageRank of the site you're linking to. If you find a web site that you or your visitors find valuable, then link to it and ask for a reciprocal link to your site.
Search engines just try to organize the Internet. Links build it. If you participate in building the Internet with good links, your web site is in a good position.
You should always build your web site with your visitors in mind. If your web site is useful and important to your visitors, search engines will honor that. A well-designed link directory can help you to make your site useful and important for your visitors.
How To Link With Me (www.bodybuildingguide.co.cc)
Simply Copy the text link below and paste it in your website and then fill in the form below and submit. Fields marked with (*) are necessary:
Don't care about the search engine ranking or the PageRank of the site you're linking to. If you find a web site that you or your visitors find valuable, then link to it and ask for a reciprocal link to your site.
Search engines just try to organize the Internet. Links build it. If you participate in building the Internet with good links, your web site is in a good position.
You should always build your web site with your visitors in mind. If your web site is useful and important to your visitors, search engines will honor that. A well-designed link directory can help you to make your site useful and important for your visitors.
How To Link With Me (www.bodybuildingguide.co.cc)
Simply Copy the text link below and paste it in your website and then fill in the form below and submit. Fields marked with (*) are necessary:
Privacy Policy
At www.bodybuildingguide.co.cc, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by www.bodybuildingguide.co.cc and how it is used.
Privacy Statement
In the process of operating the Blog, www.bodybuildingguide.co.cc may become aware of information relating to you, including information that is of a confidential nature. We are not committed to protecting your privacy online though we have taken steps to protect such information. To aid us in protecting your privacy, you should maintain secrecy of your login ID and password, if any, in connection with your participation in www.bodybuildingguide.co.cc.
Use of Information
Personal information relating to you will be kept confidential. www.bodybuildingguide.co.cc will use the information primarily for the following purposes: -
Allow you to comment on posts;
1. Providing customization: www.bodybuildingguide.co.cc may use the information provided by you to customize your visit to the Web Site by displaying appropriate content at our judgment and discretion;
2. To send you information about us and our products;
3. To contact you when required.
We will never sell or provide your contact information to any third party.
We use third-party advertising companies to serve ads when you visit our website. These companies may use information (not including your name, address, email address, or telephone number) about your visits to this and other websites in order to provide advertisements about goods and services of interest to you.
DoubleClick DART Cookie
* Google, as a third party vendor, uses cookies to serve ads on www.bodybuildingguide.co.cc.
* Google’s use of the DART cookie enables it to serve ads to its users based on their visit to www.bodybuildingguide.co.cc and other sites on the Internet.
* Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL – http://www.google.com/privacy_ads.html.
* Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include …….
Google Adsense
These third-party ad servers or ad networks use technology to the advertisements and links that appear on www.bodybuildingguide.co.cc send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies (such as cookies, JavaScript, or Web Beacons) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.
www.bodybuildingguide.co.cc has no access to or control over these cookies that are used by third-party advertisers.
You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. www.bodybuildingguide.co.cc’s privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.
Disclosure of Information
www.bodybuildingguide.co.cc will not disclose your information to any person, unless acting under a good faith belief that such action is necessary to:
1. Conform to legal requirements or comply with legal process;
2. Protect and defend our rights or property;
3. Enforce the Terms and Conditions; or
4. Protect the interests of our blog
Links to other sites
The Web Site may contain links to other sites and/or portals on the Internet. While www.bodybuildingguide.co.cc intend to link only to such sites that share our high standards and respect for privacy, www.bodybuildingguide.co.cc is not responsible for the content or the privacy practices employed by such other sites. Please be aware that websites that have links from our site may collect personally identifiable information about you. This privacy statement does not cover the information and disclosure practices of those web sites.
Change of Policy
www.bodybuildingguide.co.cc reserves the right to change this Privacy Policy, at any time by posting revisions on the Web Site. The Privacy Policy is not intended to, and does not create any, contractual or other legal rights in or on behalf of any party. You should check this page from time to time to ensure that you are happy with any changes.
Privacy Statement
In the process of operating the Blog, www.bodybuildingguide.co.cc may become aware of information relating to you, including information that is of a confidential nature. We are not committed to protecting your privacy online though we have taken steps to protect such information. To aid us in protecting your privacy, you should maintain secrecy of your login ID and password, if any, in connection with your participation in www.bodybuildingguide.co.cc.
Use of Information
Personal information relating to you will be kept confidential. www.bodybuildingguide.co.cc will use the information primarily for the following purposes: -
Allow you to comment on posts;
1. Providing customization: www.bodybuildingguide.co.cc may use the information provided by you to customize your visit to the Web Site by displaying appropriate content at our judgment and discretion;
2. To send you information about us and our products;
3. To contact you when required.
We will never sell or provide your contact information to any third party.
We use third-party advertising companies to serve ads when you visit our website. These companies may use information (not including your name, address, email address, or telephone number) about your visits to this and other websites in order to provide advertisements about goods and services of interest to you.
DoubleClick DART Cookie
* Google, as a third party vendor, uses cookies to serve ads on www.bodybuildingguide.co.cc.
* Google’s use of the DART cookie enables it to serve ads to its users based on their visit to www.bodybuildingguide.co.cc and other sites on the Internet.
* Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL – http://www.google.com/privacy_ads.html.
* Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include …….
Google Adsense
These third-party ad servers or ad networks use technology to the advertisements and links that appear on www.bodybuildingguide.co.cc send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies (such as cookies, JavaScript, or Web Beacons) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.
www.bodybuildingguide.co.cc has no access to or control over these cookies that are used by third-party advertisers.
You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. www.bodybuildingguide.co.cc’s privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.
Disclosure of Information
www.bodybuildingguide.co.cc will not disclose your information to any person, unless acting under a good faith belief that such action is necessary to:
1. Conform to legal requirements or comply with legal process;
2. Protect and defend our rights or property;
3. Enforce the Terms and Conditions; or
4. Protect the interests of our blog
Links to other sites
The Web Site may contain links to other sites and/or portals on the Internet. While www.bodybuildingguide.co.cc intend to link only to such sites that share our high standards and respect for privacy, www.bodybuildingguide.co.cc is not responsible for the content or the privacy practices employed by such other sites. Please be aware that websites that have links from our site may collect personally identifiable information about you. This privacy statement does not cover the information and disclosure practices of those web sites.
Change of Policy
www.bodybuildingguide.co.cc reserves the right to change this Privacy Policy, at any time by posting revisions on the Web Site. The Privacy Policy is not intended to, and does not create any, contractual or other legal rights in or on behalf of any party. You should check this page from time to time to ensure that you are happy with any changes.
Disclaimer
The information contained in this website is for general information purposes only and while we endeavor to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. Any reliance you place on such information is therefore strictly at your own risk.
In no event we will be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this website.
Through this website you are able to link to other websites which are not under the control of www.bodybuildingguide.co.cc. We have no control over the nature, content and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.
Every effort is made to keep the website up and running smoothly. However, www.bodybuildingguide.co.cc takes no responsibility for, and will not be liable for, the website being temporarily unavailable due to technical issues beyond our control.
In no event we will be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this website.
Through this website you are able to link to other websites which are not under the control of www.bodybuildingguide.co.cc. We have no control over the nature, content and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.
Every effort is made to keep the website up and running smoothly. However, www.bodybuildingguide.co.cc takes no responsibility for, and will not be liable for, the website being temporarily unavailable due to technical issues beyond our control.
