Gym Exercises For Max Performance

usain bolt doing exercises in the gym for peak performance


A No B.S. & super simple guide to exercises & how to develop specific muscle groups. The Journey to Greatness Begins Here…

Notes before we get into the gym exercises:

  • The Top Professional sports athletes stretch & warm up at least an hour before any physical exercise. I recommend you do the same.
  • All of the exercises in this post were taken from the top athletes & sports teams in the world
  • If you want to be lean & ripped keep your reps high & weight low (Reps range: +12 reps).
  • If you want to be strong & possibly bigger, keep weight high & reps low (Reps range: 3-6 reps max).
  • To gain muscle mass keep cardio low & keep your carb, protein & fat intake high.
  • To lose muscle & fat mass keep cardio high & keep your carb, protein & fat intake high.


Gym Exercises

  • the following 7 exercises are ALL that is needed for total body strength and fitness.


Bench Press (Chest, arms, shoulders)

Squat (Legs & Lower body)

Stiff Leg Deadlift (Legs & lower Body)

Ab Plank (Abs & Obliques)

Med Ball Russian Twists (Abs & Obliques)

Pull Ups (Arms & Back)

Glute Bridge (Legs, Glutes & Lower Back)


Extra Gym Exercises:



Cable Pec Flys

Chest Dips



Tricep Curls

Bicep Curls

Forearm Curls



Lower Back Superman

Bent Over Rows

Seated Rows

Back Extensions



Arnold Shoulder Press

Upright Row

Rear Delt Flys

Dumbbell Lateral Raises



Sit Ups On Incline Bench


Leg Lifts Abs



Quadruped Hip Extension

Single Leg Bench Squat

Standing Hip Flexion

Standing Hip Extension

Single Leg Bridge

Leg Abduction

Leg Adduction



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