BRUCE LEE 2.0: THE WORKOUT
Perform the workouts once per week. (There are four total training days per week,
not including any martial arts training.) Follow the program for four to six weeks.
UPPER-BODY TRAINING DAY
DIRECTIONS: Perform on Monday or early in the
week to allow for martial arts training. Perform
exercises marked A and B as supersets. Start with
a 10- to 15-minute warmup.
EXERCISE
SETS REPS
1. Barbell Close-grip Bench Press 4 8
2. Mixed-grip Weighted Chinup 4 6
3A. Reverse Incline Dumbbell Flye 3 10
3B. DB Floor Press 3 8
4A. Barbell Power Curl 3 8
4B. Cable Face-pull 3 8
FINISHER
CORE CIRCUIT
DIRECTIONS: Perform twice.
EXERCISE
REPS
1. DB Plank Row (or Renegade Row) 8*
2. Med Ball Triangle Crunch 10*
3. Med Ball Twist 50
* Each side.
MIXED-GRIP WEIGHTED CHINUP
Grab hold of a pullup bar with a mixed grip—one
LOWER-BODY TRAINING DAY
DIRECTIONS: Perform on Friday or late in the week
to allow for martial arts training and max recovery.
Start with a 10- to 15-minute warmup.
EXERCISE
SETS REPS
1. TFW Pseudo Sumo Deadlift 5 6
2. Zercher Squat 4 8
3. DB Stepup 3 6*
4. Front Plate Hold Bulgarian Split Squat 3 5*
* Each side.
FINISHER
CORE CIRCUIT
DIRECTIONS: Perform three times.
EXERCISE
REPS
1. Barbell Suitcase Deadlift 8*
2. Barbell Rollout 10
3. Barbell Landmine Bus Driver ** 16
* Each side.
** Hold the plate like a steering wheel, twist at the top.
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MUSCLE & FITNESS
FEBRUARY 2016