was successfully added to your cart.

The Strongman’s Workout Stage 1

The Strongman Workout For an Upcoming Strongman Competition

The Strongman Workout

The Strongman Workout Plan

The Nemesis: Pressure of Upcoming Contest and Lack of Experience

The Strongman Workout is a key element in preparing for a Strongman Competition. Travis is not new to working out, he is new to The Strongman Competition and needs to tailor his efforts in a way that makes him more than gym strong, he needs to be a Strongman Competition Animal. In the first stage of workouts Travis is concentrating on building strength, however soon he will be incorporating techniques that will not only make him stronger but also help him compete in events involving loading, carrying and dead lifting to and more. Travis is supplementing his program with Optimum Nutrition Protein, Wild Thing Preworkout, Vital BCAAs, Kre-Alkalyn-Pro Creatine and Animal Pak-44 Multi-vitamins.

CHEST
Standing dumbbell curls: 4-5 sets 8-10 reps
Rope tricep pull-downs: 4-5 sets 8-10 reps
Standing barbell curls: 4-5 sets 8-10 reps
Skull crushers: 4-5 sets 8-10 reps
Preacher curls: 4-5 sets 8-10 reps
French curls: 4-5 sets 8-10 reps
Cardio: 30-40 minutes of treadmill
SHOULDERS:
Seated shoulder press: 4-5 sets 8-10 reps
Side laterals: 4-5 sets 8-10 reps
Front raises: 4-5 sets 8-10 reps
Seated rear delts: 4-5 sets 8-10 reps
Upright rows: 4-5 sets 8-10 reps
Shrugs: 4-5 sets 8-10 reps
Cardio: 30-40 mins on Elliptical
CHEST
Flat bench: 4-5 sets 8-10 reps
Incline bench: 4-5 sets 8-10 reps
Decline press: 4-5 sets 8-10 reps
Flat bench flies: 4-5 sets 8-10 reps
Incline flies: 4-5 sets 8-10 reps
Dips: 4-5 sets 8-10 reps
Cardio: 30-40 minutes on Treadmill
BACK:
Wide grip pull downs: 4-5 sets 8-10 reps
T-bar rows: 4-5 sets 8-10 reps
Dead lifts: 4-6 sets 6-8 reps
Bent over rows: 4-5 sets 8-10 reps
Pullups: 4-5 sets as many as possible
Dumbbell rows: 4-5 sets 8-10 reps
Close grip pulldowns: 4-5 sets 8-10 reps
Cardio: 30-40 mins choice of method

LEGS:
Standing calf raises: 4-5 sets 8-10 reps
Squats: 5-6 sets 6-10 reps
Reverse hack squats: 4-5 sets 8-10 reps
Leg press: 4-5 sets 8-10 reps
Leg curls: 4-5 sets 8-10 reps
Seated calf raises: 4-5 sets 8-10 reps
Stiff leg deadlifts: 4-5 sets 8-10 reps
BACK:
Wide grip pull downs: 4-5 sets 8-10 reps
T-bar rows: 4-5 sets 8-10 reps
Dead lifts: 4-6 sets 6-8 reps
Bent over rows: 4-5 sets 8-10 reps
Pullups: 4-5 sets as many as possible
Dumbbell rows: 4-5 sets 8-10 reps
Close grip pulldowns: 4-5 sets 8-10 reps
Cardio: 30-40 mins choice of method

REST DAY

Leave a Reply

See more interesting options or Proceed to Checkout