Deans Workout Eat plenty of carbs before the workout Drink 8+ glasses of water per day- hydrate and

breathe properly during workout Sleep for 10-12 hours each night ALWAYS work your hardest ~Warm up 5 Min skipping Remember to break inbetween sets. Aiming 20+ for sets of 3 ~Big Compound exercises to build general strength squats - 3 sets of max reps deadlifts - 3 sets of max reps lunges - 3 sets of max reps chinups - 3 sets of max reps bench press/ press ups - 3 sets of max reps ~Unilateral exercises to develop stabilizer muscles and maintain muscular balanc e 1 arm pulls - 3 sets of max reps 1 arm presses - 3 sets of max reps 1 leg deadlifts - 3 sets max reps ~Static core exercises Plank until failure over 5min ~Dynamic core stability exercises Woodchops -until failure (diagonal up/down in both directions across body) ~Rotational power exercises Medicine ball throws or rotates until failure ~Injury prevention exercise for the shoulder Cuban presses until failure external rotations until failure (lying down, arm at 90 degree, extending across body upwards) When finished stretch it out Drink protein shake and have a carb meal