Welcome to a new feature here on Diesel, the Workout of the Week. Here you have the opportunity to grab a killer, innovative workout that you can add to your routine each week.  If you don’t have all of the equipment, don’t worry, I’ll offer some alternatives.
READ MORE AFTER THE JUMP

FREE STUFF

Now the cool thing about the Workout of the Week.  If you actually do the workout AND film it you have the opportunity to win some cool, free prizes.  All you have to do is film yourself doing and completing the workout, upload it to YouTube with “Diesel Crew’s Workout of the Week” and you’ll be entered into the drawing.  You’ll just have to send me a link to the video to smitty [dot] diesel [at] gmail.com.  It is that simple!

What to Do Next?

Copy and paste this workout into MS Word and print it out.  Take it to the gym with you and get to work!

Workout of the Week 1

Warm-up

Jumping Jacks, 1 min

Tin Men, 10-20 each leg

Hindu Push-ups, 20 reps

SMR

Foam Roller, 30 sec each section

Activation / Mobility

Face Pulls, 2×15 reps

Banded Good Mornings, 20 reps

Striders, 10 each leg

Push-up Pluses, 20 reps

Workout

1) Full Squats, 4×8

2a)  Kb (or DB) Swings, 3×20

2b)  Chin-ups, 3×10

3)  Seated DB Cleans, 2×15

4)  Hanging Leg Lifts, 3×10

Cool Down

2 Hand Plate Pinch (use 25lb plates), 3xALAP (As Long As Possible)

Pec Wall Stretches, various

Seated Glute Stretches, various

Foam Rolling, various

PS.  Don’t forget to film the workout and upload to your YouTube channel with the appropriate title!

PPS.  Don’t know how a good muscle building workout should be structured?   Want the Net’s ONLY complete muscle building system with 16 weeks of insane workouts?  Want to be able to create your own workouts AFTER the 16 weeks is over (Never have to rely on anyone again!)?  Get AMD NOW!

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Tags: build muscle workouts

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