In this Georges St Pierre workout you can take a look at how this phenomenal former UFC champion does his weight training. Georges St Pierre is well known for his athleticism and muscular definition and this workout will give you an idea of how he attains and maintains his body.
Take a look first.
Note the following important points from the video.
1) Georges St Pierre is using lighter weights to avoid any risk of injury. When lifting heavy weights you should do so with a 'spotter'; that is, someone on hand to shadow your heavy lifts and be ready to support the weight if necessary (such as if you hand slips or your muscles suddenly cramp up). In particular, take care with the Triceps Extensions at 9:30.
2) The weights and equipment GSP needs are already set up (either for him or by him) as he moves to each different set. This allows him to flow from each exercise to the next.
3) He is taking a 60-90 second break between each sequence. He appears to use the term sequence to describe a set. Therefore he is taking a break between each set.
4) Georges St Pierre is completing a total of four different exercises comprising one set and three sets of ten reps of each exercise.
5) GSP is performing all the exercises smoothly and steadily. He isn't jerking his body and risking injury. Pay particular attention to the Elbow to Knee Crunch at 6:16 and notice that he is pausing on completion of the crunch and really working his abs out.
Georges St Pierre workout breakdown:
All exercises are 10 reps and 3 sets each.
Set One (Chest)
* Bench press
* Press up with ball
* Dumbbell flies
* Bent over row
Set Two (Legs)
* Squat
* Lunges
* Ab crunch with ball
* Jumping squat
Set Three (Back and Abs)
* Rotating back crunch
* Elbow to knee crunch
* Dumbbell row
* Ab crunch on ball
Set Four (Shoulder and Arms)
* Dumbbell shoulder press
* Clean and jerk
* Biceps curl
* Triceps extensions
