With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
A lack of tractor tires and a yoke frame doesn’t mean you can’t enjoy the benefits of strongman training. Four strongman exercises can easily be done in any gym—tractor tire flips, the circus dumbbell lift, the farmer’s walk,and the crucifix hold. A heavy bag is a decent replacement for a tire the circus dumbbell has a close cousin in the push press, and both the farmer’s walk and crucifix hold only require dumbbells.
Set up for a military press, but use plenty of leg drive.
HEAVY BAG FLIP
Squat low, scoop up one end of the bag, and flip it hard.
Use the heaviest dumbbells you can manage.
Stop a lateral raise at the top of the move. Hold for time.
|Superset With Crucifix Hold||3||1 Min|
|Seated Military Press||3||8-12|
|Superset With Shrugs||3||8, 6, 4|
|Farmer’s Walk||3||100 ft|
|Heavy Bag Flip||3||100 ft|
|Superset With Preacher Curls||3||8-12|
|Back Squat||3||100 ft|
|Giant Set Leg Curl||3||10|
|Superset With Chin-Ups||3||10|
|Superset With Bentover Rows||3||10|
Wednesday Off, Saturday Off, Sunday Off
DEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio, which airs live on Sirius and on XM channel. Click here to visit his website.