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Get A Crazy Pump And Serious Conditioning In 45 Min

This routine is the cure for your boring upper-body-and-cardio workout. Build muscle in your arms and shoulders, explosiveness in your legs, and athlete-grade conditioning everywhere!

Power and explosiveness: Two of my favorite words. This workout will take you through supersets, dropsets, and one giant set, then into plyometrics to help you build serious muscle and conditioning. It's time to lift, crawl, and leap!

This workout is going to get you going in two directions. In the first half, you'll work with presses, curls, push-ups, flyes, and other staple moves for your arms and back. Then we'll move into functional training using a series of high-energy plyometrics to increase power and explosiveness in your legs.

For the plyometrics segment, you'll need about 15 yards of space to run some suicides and perfect your bear crawls. In a perfect world, you'll also have a staircase nearby where you can do some outrageous uphill broad jumps.

Shoulders, Arms, and Power Conditioning

Part 1: Conditioning

Superset:
1

Hammer Curl To Shoulder Press

3 sets of 10-15 reps, rest 45-60 seconds
Hammer Curl To Shoulder Press Hammer Curl To Shoulder Press

Barbell Curl

3 sets of 10-15 reps, rest 45-60 seconds
Barbell Curl Barbell Curl

Superset:
2

Barbell Military Press

3 sets of 10-15 reps, rest 45-60 seconds
Standing Military Press Standing Military Press

Alternate Dumbbell Curl

3 sets of 10-15 reps, rest 45-60 seconds
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

Superset:
3

Dumbbell Lateral Raise

3 triple dropsets to failure of 10-15 reps, rest 45-60 seconds
Side Lateral Raise Side Lateral Raise

Standing Concentration Curl

3 sets of 10-15 reps, rest 45-60 seconds
Standing Concentration Curl Standing Concentration Curl

Giant set:
4

Plate Rear-Delt Fly

3 sets of 10-15 reps, rest 45-60 seconds
Plate Rear-Delt Fly Plate Rear-Delt Fly

Incline Push-Up

3 sets of 10-15 reps, rest 45-60 seconds
Incline Push-Up Incline Push-Up

Push-up

3 sets of 10-15 reps, rest 45-60 seconds
Pushups Pushups

Part 2: Power and Explosiveness

Circuit: 2 rounds
5

Suicides

15 yards, rest 45-60 seconds
Suicides Suicides

Broad Jump To Tuck Jump

15 yards, rest 45-60 seconds
Broad Jump To Tuck Jump Broad Jump To Tuck Jump

Bear Crawl

15 yards, rest 45-60 seconds
Bear Crawl Bear Crawl

Step Tuck Jump

15 yards, rest 45-60 seconds
Step Tuck Jump Step Tuck Jump

Broad Jump On Stairs

5 jumps, rest 45-60 seconds
Broad Jump On Stairs Broad Jump On Stairs


Raynor's Technique Keys

Superset 1: Hammer-curl shoulder press with barbell curl

This first compound movement will work your biceps and shoulders. Do them both standing to help you keep your core engaged. No cheating or rocking! Keep your back straight and your core muscles working.

Barbell Curl
Barbell Curl

Superset 2: Military press with alternating dumbbell curls

Just like you don't want to rock and use your momentum instead of your arm strength, don't use your legs to pop the barbell up on your military presses. Use shoulders only to push the load up.

Superset 3: Dumbbell lateral raise with Standing concentration curl

Keep your legs from swinging during this superset: Lift from your shoulders only. For the lateral raise, choose a weight you can hit 10-15 reps with, then lift to failure on each set. As you come to the top of the lift on your curls, swing out your pinky finger and get a better contraction in the peak of the biceps.

Dumbbell Lateral Raise
Dumbbell Lateral Raise

Giant Set: Plate rear-delt fly, Incline push-up, push-up

You want to do a lot of reps with these next three exercises to keep the intensity high and really burn up those muscles. As you do your flyes, keep your core engaged and your shoulders forward. When you do both the incline push-up and the floor push-up, focus on really engaging your chest and limiting how much you use your arms to push up.

Power conditioning circuit

Your arms and back should be pretty fatigued by now, so the focus will move to your legs and your lungs. You're going for explosiveness here, so when you do them, think "quick release of power." Imagine you're an NFL prospect in your first combine and want to really impress the scouts. Finish the routine by doing some very challenging broad jumps up stairs. Note: Upstairs only.

Implementing This Workout

This is a demanding whole-body workout you can incorporate once or twice a week into your current training program, perhaps on a day where normally would just do shoulders or arms. Work on that quick release of power could help your leg training elsewhere in the week, and keep your conditioning in top shape.

Keeping your rest periods at about 45 seconds to one minute, and doing the power conditioning twice, you should be able to get through whole routine in about an hour. It's all about high reps and constantly improving how far, fast, and high you go!