For some, hardcore just isn’t a word, it is a mantra for how they workout every time in the gym. You get there and unleash the inner beast to pound out hard reps with a heavy weight all in good form. Good form is always crucial even when you are hardcore. But it is the effort you put forth to get a great workout that makes it truly hardcore; that and your dedication to the gym.
This workout program is more of a basic workout for those newer to the gym life. But even with new programs you can still work hard and get some good results. The program is a full body routine meant to be done three times a week with a full day off in between. It is ideal as a Monday, Wednesday, Friday routine.
Form is crucial for this workout. Lifting heavy weight improperly is just a waste of time and begs for an injury. After warming up with some light cardio and stretching you are ready to begin. After doing warm-up sets perform the listed number of work sets with the heaviest weight possible in good form. If you are too tired or sore take an extra day off between workouts. Muscle growth occurs during the rest phase.
- Leg Press – 3 sets of 12 repetitions
- Leg Curls – 2 sets of 12 repetitions
- Standing Calf Raises – 2 sets of 12 repetitions
- Bench Press – 2 sets of 10 repetitions
- Barbell Shoulder Press – 2 sets of 10 repetitions
- Lateral Pulldowns – 2 sets of 10 repetitions
- Barbell Rows – 2 sets of 10 repetitions
- Barbell Curls – 2 sets of 10 repetitions
- Dips – 2 sets of 10 repetitions
- Ab Machine Crunches – 2 sets of 30 repetitions
- Leg Raises – 2 set of 30 repetitions
Cardio work can be done on off days from weight training or in different sessions from weight training. Ideally this routine is completed in 45 minutes or less and then you are able to eat a post-workout meal and start the recovery phase where true muscle growth occurs.
So what makes this routine hardcore? You do! It is all about attitude and effort with a basic workout like this. You need to find the focus and effort to do the exercises and grind out those reps for the work sets. It will be your effort that directly relates to the results you will obtain in this workout program. Do you have what it takes?