A Resistance Training Routine
If you are wondering which of the different types of weight training is the best then why not combine most of them into a session and see for yourself! The real answer is neither of course, as it is about how you structure them over time using periodzation but this session below is fun, try it:
Perform two sets for each exercise and keep the rest at a minute between each set. The workout should be short and sharp.
Warm up - Use Active stretching
Clean and press with barbell (power)* 2 X 8 reps*
Squat (strength) 2 X 5 rep
Squat jump with dumbbell (Power)* 2 X 8 reps *
Seated bench press (General hypertrophy) 2 X 15 reps**
Bent over row barbell (strength) 2 x 5 reps
1 leg squat (functional) 2 X 12 reps
Cable twist (functional) 2 X 12 reps
Leg extension / leg curl (General hypertrophy) 2 X 15 reps**
Endurance circuit – 60 sec per exercises - Press ups, Squat jumps, bar pull ups (use bar on Smith machine), Lunge jumps, Cable twists – As many reps as you can do within the minute.
* Do not use maximal weight, use slightly less than you could handle maximally.
** Take each set to complete failure.