The Zarya Workout

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ZaryaWorkout

Zarya’s world-class strong, and it shows.  She’s not twiggy with some inexplicable inner power.  She’s got big, strong muscles, and she’s not afraid to show them off!  We’re going to be doing some standard weightlifting as well as some strongwoman (man) style training to build some serious strength and size!

Remember, if you want to get big and strong, you have to eat for it!  Check out Macros and You! to get started on building a nutritional program!  Or, if you want to go world class, then you’ll want to grab RPG Fitness as soon as you are able.

As with all workouts, you’re going to want to Warm Up before every session, and Cool Down afterwards.

Note: This workout, like most, is designed to easily plug into the RPG Fitness workout system.  Us the weight guidelines for “The Paladin Workout” to identify what level you’re at!

Equipment Needed:
Barbell
Dumbbells
Bench
Squat Rack
Sandbag
Axle Bar or Fat Gripz
Big Tire

Strength

Style:
Station –  Perform all sets of an exercise before moving on to the next exercise.  Rest 1-3 minutes between sets.

Workout A:
5×5 Bench Press
3×8-12 Dumbbell One-Armed Row
3×8-12 Dumbbell Fly
5×5 Barbell Back Squat

Workout B:
5×5 Overhead Barbell Press
3×8-12 Chinups (chair assisted when starting out, and then weighted at advanced levels)
3×8-12 Dumbbell Side Lateral Raise
5×5 Deadlift

Workout C (Strongwoman Day):
5×5 Overhead One-Armed Dumbbell Press
3×30 second Dumbbell Farmer’s Carry
5×5 Sandbag Shoulder (bear hug sandbag up off the ground, load it onto your shoulder, repeat)
5×5 Axle Bar or Fat Gripz deadlifts
25 Tire Flips (as fast as you can)

Workout Notes:

This is a pretty heavy duty regimen.  Start with low weights, work your way up.  You know you’re hitting the right numbers when you’re just barely able to finish the recommended sets and repetitions, but you don’t have much more in the tank after that.

Schedule:

Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout C
Day 6: Rest
Day 7: Rest

Schedule Notes:

If you don’t have the recommended strongwoman (man) equipment yet, feel free to substitute Workout A for workout C on day 5.  This workout will put your body through the ringer, so make sure you get plenty of rest and food every day.  You can sub in some light cardio on day 6 or 7 if you’d like, I’d recommend maybe a light jog for half an hour.

 

That’s it for Zarya’s workout!  As always, remember to live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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