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:

 

Chest:

Cable Pec Flys

Chest Dips

 

Arms:

Tricep Curls

Bicep Curls

Forearm Curls

 

Back:

Lower Back Superman

Bent Over Rows

Seated Rows

Back Extensions

 

Shoulders:

Arnold Shoulder Press

Upright Row

Rear Delt Flys

Dumbbell Lateral Raises

 

Core:

Sit Ups On Incline Bench

Woodchoopers

Leg Lifts Abs

 

Legs:

Quadruped Hip Extension

Single Leg Bench Squat

Standing Hip Flexion

Standing Hip Extension

Single Leg Bridge

Leg Abduction

Leg Adduction

 

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