T Nation

Workout To Put On Size and Strength


Hi everyone. I just thought I'd put up my the workout I started for the past few weeks. Any criticisms are welcome. I'm always open up to new ideas from those with more knowledge and experience than myself. Here it is:

Workout #1:

Power Clean 1x5, 1x3, 1x3, 2x3
Deadlift 1x3, 1x3, 1x3, 1x3, 6x3
Narrow Pull-up 8x5
Military Press 1x5, 1x4, 1x4, 1x3, 6x3
Farmer's Walk 2x1 minute rounds
Hammer Curl 1x3, 1x3, 3x3
Seated Calf 5x3

Workout #2:

Snatch High Pull 1x5, 1x3, 1x3, 2x3
Squat 1x15, 1x10, 1x7, 2x5
Barbell Row 1x5, 1x4, 1x4, 1x3, 6x3
Bench Press 1x5 1x4, 2x3, 6x3
Shrug 1x15, 1x9, 1x6, 2x4
Hammer Curl 2x10
Standing Calf Raise 2x15

that's it for the most part. Before my weight training sessions i usually practice some San Shou drills such as punching, kicking, elbowing, kneeing line drills. Also shadow boxing and heavy bag training. it run for about 45 minutes. All the while im sipping on a carb drink i mix myself. Then I wait about 10 minutes and go to the gym to workout. My goals are primarily to increase my strength while attaining hypertrophy. I mostly want to increase my bench press, military press and deadlift. I have this obsession with developing my shoulders , neck, and traps too. I think it's one of the most appealing forms of a strong physique.
As for cardio, on the days I don't weight train I go to the track and do as follows:

Warmup by jogging 3 laps
400 meter sprints. About 3 or 4 of them.
Cone drills.
5 yard dash ten times.

That's about it. Any tips are welcome.


If you want size and strength do OVT and eat a lot.