Power circuit workout

Train Like an Athlete - Push Day (Explosive Power Workout!)

Train Like an Athlete - Push Day (Explosive Power Workout!)14 Dec. 2018
34 615


CREA-TECH™ - Pure Science. Pure Creatine. ➞ http://bit.ly/2WdkZFt


It might shock you to hear this, but if you’re only training for strength you might be doing yourself more harm than good...

Contrast training maximizes not only your strength but also your speed.

Remember, strength is only part of the equation. It doesn’t matter how heavy your baseball bat is if you don’t have the arm speed to swing it around in time.

So, ready to find out the quickest way to become a true threat in any gym or on any field?

This is the Train Like An Athlete - Push Day Power Workout! Let’s do it!

This workout is made up of 4 unique supersets.

The first exercise in each superset is a heavy compound exercise. For this exercise do 3 reps using 85% of your 1 Rep Max.

The second exercise in each superset is a similar movement but designed to be executed with higher speed and more reps. For this exercise do 8 reps using 60% of your 1 Rep Max.

After you finish the superset, rest for 2 minutes then repeat that superset 2 more times before moving on to the next superset.

You’re doing each superset a total of 3 times.

Once you have completed all 4 supersets 3 times, pat yourself on the back - you made it.

As always, the complete workout is listed for you in the description below.

Superset #1

Exercise A: Bench Press Variation (Duffalo Bar) - 3 Reps @ 85% 1RM

Today, I’ll be performing this movement with a Duffalo bar for a greater range of motion - but you can use a regular power bar - football bar - a camber bar - or whatever else you choose to mix things up.

Keep your shoulders retracted back throughout the movement - and don’t lock-out at the top. You want to keep constant tension on the muscle here. No pausing at any point - just like a piston in an engine.

Exercise B: Explosive Plyo Push-up - 8 Reps @ 60% 1RM

Set up in push-up position, body straight like a board, wrists under your shoulders, then perform an explosive push-up into the air, you should push yourself high enough to clap your hands in the air when performing these.

Superset #2

Exercise C: Weighted Bench Dips - 3 Reps @ 85% 1RM

Grab a couple benches, place your feet up on the bench in front of you, grab the edge of the bench you’re sitting on, throw some plates on your lap and perform dips - keep your chest up - lower until your arms reach 90 degrees for a full stretch at the bottom, then drive yourself up explosively and fully lock-out the elbows at the top for a peak contraction in the triceps. Just be careful with these, slow controlled eccentric, fast explosive concentric.

Exercise D: Bodyweight Bench Dips - 8 Reps @ 60% 1RM

Dump the plates off your lap and rep out 8 explosive bodyweight dips - no pausing at any point during the movement - just like a piston in an engine. Full stretch at the bottom then explode up with as much force as you can generate. To add some difficulty you can place your feet up on a stability ball instead.

Superset #3

Exercise E: Incline 1-Arm Dumbbell Press - 3 Reps @ 85% 1RM

Moving away from your typical dumbbell press - to using 1 arm at a time - really forces you to stabilize your core. Grab a dumbbell, lay back on a bench between 30-45 degrees and make sure you have a good foundation set - core braced and tight. Drive that dumbbell up with explosiveness.

Exercise F: Cross Body Landmine Press - 8 Reps @ 60% 1RM

Stand perpendicular to the bar, holding the end of the barbell at chest height, then drive the weight up across your body squeezing your chest hard at the top. If you don’t have a landmine you can perform a lighter dumbbell or cable 1-arm incline press for this exercise.

Superset #4

Exercise G: Overhead Press Variation - 3 Reps @ 85% 1RM

We’re going to use an axle bar for these to ease the joints and drive more power through the shoulders to the bar, but the choice is yours. Plant your heels about shoulder-width apart, Slight bend in the knees, Squeeze the glutes, brace the core and drive the weight up directly overhead.

Exercise H: Explosive Band Overhead Press - 8 Reps @ 60% 1RM

Next, grab a band of medium resistance, stand on the inside about shoulder-width apart, then grab the top of the band just outside your shoulders and drive your hands directly up overhead so the band forms a rectangle at the top. Remember speed and explosiveness with these. Again, if you don’t have a resistance band, you can simply strip off 25% of the weight on the bar or perform lighter dumbbell presses to finish off this workout.

Until Then - keep training hard!



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#BlueStarNutraceuticals #PushWorkout #AthleteWorkout

Comments (34)
George Phillips

This is the first video I have came across from you guys. I'll give this a try on the next push day that the gym is open on???

Blue Star Nutraceuticals

If you want to perform like an athlete you need to train like one - follow this workout for explosive athletic power and strength! Grab Crea-Tech™ today up to 25% OFF! ➞ http://bit.ly/2WdkZFt ???


into boxing for like half an year..now giving your workouts a shot..

Clinton Stone

Another great workout! Thank you!

Dwarkanath Das



Omg! Cannot wait for the gym to open ?...

Tyson Jones

This channel needs more love. #subscribed

Chucky Cheese

This looks like some serious stuff. I’m definitely taking advice from

MJZ Channel

Hi sir, where is pull day workout

Suki Dhillon

These workouts are absolutely amazing, some of the best fitness content going on YouTube. Currently doing the Explosive Push, Pull & Leg Workouts and they totally push you to the limit. Totally indebted to you guys for posting this stuff for free! ?


will this help me 1. build muscle?
2. punch hard in my boxing!!?

Matt Frank

Can you do a astehics workout?

J_ Bourne

Great workout. It kicked my butt. Now I need a bad ass pull day workout!

Matt A

Can I replace the bench dips for regular parallel bar dips?

Joshroy 10


Gourav Gurjar

Is it good for building muscle ?

A Twizzler

I used the heaviest weights I could and while it was hard I felt nothing, any help?


I feel explosive after doing this! Like a piston in an engine.

Cole Allemong

Are these workouts good for basketball?

Susana Reid

Good One!???????.........how about a full body workout?......??

ashish j

I do 1000 reps of jumping jacks then I do full body circuit training with weights.Sunday rest.
I feel great whole day.
Any suggestions ??


Bluestar never fails, now........ how do we get our hands on some merch! You guys have helped me out enough.


whers the pull and leg workout?

Dennis Fossey

Cool vid.... Will have to try this routine out!

abdelhamid bendref

This channel is amazing...thanks


so its strenth first then the power version after.

Frode Arnesen

Is this also good for soccer?

Jene Saarela

I'm an aspiring athlete, and this was exactly the thing I was looking for, thank you!


This is just what I was looking for , thank you so much

Harrison Avery

Is there any alternative exercises for the Cross Body Landmine Press as the Gym does not have it? Thanks


Hi,please launch full program for muscle building including diet

Akshay sharma

Most underrated channel on YouTube keep it up brother plz upload diets videos also


Nice and simple exercises. Thanks!

J_ Bourne

This was an ass kicking fun workout! Thank you guys!

Power Tower Circuit Workout

Power Tower Circuit Workout3 Feb. 2014
77 149

Build muscle doing a

Build muscle doing a circuit workout!

Try this routine:

- Push Ups - Do as many pushups as you can for 30 seconds

- Rest for 30 seconds

- Dips - do as many dips as you can for 30 seconds

- Rest for 30 seconds

- Leg Raises - do as many leg raises as you can for 30 seconds

- Rest for 30 seconds

- Wide Grip Pull Up - do as many pullups as you can for 30 seconds

- Rest for 30 seconds

- Reverse Grip Pull Up - do as many pullups as you can for 30 seconds

- Rest for 30 seconds

- Sit Ups - do as many sit ups as you can for 30 seconds

- Rest for 1 to 2 minutes, start again

To buy the power tower you see shown here, check out http://www.bestromanchair.com and for our top-rated power towers, each of which can be used for these and other exercises check out http://www.bestromanchair.com/top-5-power-tower-review/

Comments (5)

where i can buy this?


should this routine be done daily or 4-5 times a week?


what is the music numers name??

The Gent

Videos that end too soon...

Billy Bob Jackson

How is that push up different to a regular pushup? no incline

Power Circuit Strength Training

Power Circuit Strength Training10 Jul. 2012
6 416

Comments (0)