I need to get back into the gym properly this summer (will be doing MT and BJJ, hopefully) and I'd like to build some power as I am one of those tall skinny types. After doing some reading, this is what I've come up with as a workout routine:
DAY 1
- 30 minutes of cardio
- 3x10 wide grip pull ups, burnout set w/ pulldowns
- 5x5 bent over rows
- 5x5 deadlifts, w/ trap shrug
DAY 2
- 30m cardio
- 5x10 bench press
- 5x10 pullovers
- weighted crunches
- seated dumbell twist
DAY 3
- 30m cardio
- 5x10 backsquats, straight & sumo
- 3x10 pistol squats
- 3x20 jumping squats
- 3x10 weighted calf raises
DAY 4
- Uphill run, mixed with lunges, burpees & rock throwing (big long dirt trail near my home, pretty steep, great incline.)
DAY 1
- 30 minutes of cardio
- 3x10 wide grip pull ups, burnout set w/ pulldowns
- 5x5 bent over rows
- 5x5 deadlifts, w/ trap shrug
DAY 2
- 30m cardio
- 5x10 bench press
- 5x10 pullovers
- weighted crunches
- seated dumbell twist
DAY 3
- 30m cardio
- 5x10 backsquats, straight & sumo
- 3x10 pistol squats
- 3x20 jumping squats
- 3x10 weighted calf raises
DAY 4
- Uphill run, mixed with lunges, burpees & rock throwing (big long dirt trail near my home, pretty steep, great incline.)