Here's my "A" routine for the next 4 weeks. Includes my 2 big lifts. I do this routine once a week and alternate it with my "B" routine. The difference between the A and B routines is unilateral vs. bilateral exercises. Bilateral exercises use both limbs in unison. Unilateral exercises allow for each limb to work independently. If, for example, during one session I do a bilateral knee dominant exercise (eg: squats), the next session I will do a unilateral knee dominant exercise (eg: single leg squats or split squats). The reasons for using unilateral movements as a counter to bilateral include:
-Greater core activation in unilateral movements due the unbalanced load
-Weaknesses being addressed
-An increase in bilateral strength
Not only will you gain strength for more traditional lifts such as the squat, bench press, and deadlift by incorporating bilateral/unilateral training, you will also be more functionally sound as well. By definition, "everyday" fitness means being able to move both bilaterally and unilaterally with strength and efficiency.
Now that you know the method, here's the madness (grin):
Warmup: 3 min treadmill, brisk pace.
Movement Prep: muscle activation for all major muscles, generally.
A1- Squats: Warmup: Wall Facing Squat with 25# plate, 1 set; Plate Swings with 25# plate (extend arms overhead and slightly behind head, then down between legs with your hips pushed back behind you. It looks like an exaggerated kettlebell swing but more slowly performed), 1 set. Warmup set: 1s x 8r x 65#. Work sets: 3s x 8r x 100#.
A2- Tube Pull-Aparts: 3s x 12-15r x red tubing.
B1- Bench Press: Warmup: Light pushups on bench to specifically warm the Pecs; Warmup set: 1s x 8r x universal bar; Work set: 3s x 8r x 75#.
B2- Cable Push-Pull: 3s x 10r x 20#.
C1- Romanian Deadlift (RDL): 3s x 8r x 100#. Bam! (Note: It may be a good idea to do a quick set of glute bridges as a specific warmup just before a heavy deadlift... same as you would do warmups just before heavy squats or heavy bench presses).
C2- Single Arm Push Press: 1s x 8r x 22.5#/ 2s x 8r x 25#.
Post workout Foam Rolling and stretch.