compound

2 Day Full Body Strength and Mass Workout

If your having a hectic week and finding it hard to get down the gym but still want to pack on some muscle then this is for you!

Try this two day a week full body workout to pack on some serious size and strength gains 💪

Day One

Squat – 5 x 5
Stiff Legged Deadlift – 4 x 12
Bench Press – 5 x 5
Pullups or Chin - 4 x Failure
Calf Raises – 3 x 20
Crunches – 2 x Failure

Day Two

Deadlift – 5 x 5
Military Press – 5 x 5
Dips – 4 x Failure
Barbell Curl – 4 x 12
Wrist Curls – 3 x 20
Crunches – 2 x Failure

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

Fitness tip #3

For muscle building try adding multiple compound exercises in your gym routine.

Compound exercises are movements that require more than 1 joint and more than 1 muscle group.

This allows you to workout multiple muscle groups at once!

Exercises include:
✔Squats
✔Dead lifts
✔Leg press
✔Pull up
✔Row
✔Bench press
Etc.

I personally like to have a mix of compound and isolation exercises in my workouts!

“Big Cat” Rocks Redding

The weather at Redding started hot but cooled as the shoot progressed. Team Hoyt’s shooting was a whole different story, however. Steve “Big Cat” Anderson started hot and stayed that way, burning his way through tricky winds and stiff competition to win the main event. Steve was joined in his podium performance by the likes of his wife, Linda Ochoa-Anderson, along with Kendall Woody, Rod Menzer, Brian Gold, Mike Schloesser and Matt Sullivan who all mounted podiums of their own in various events throughout the Hoyt-dominated weekend.

“Big Cat” Anderson calm, cool and collected under pressure.

The pressure of a 3-day tournament made up of 70 3D targets, 1,680 bowhunters and archers from around the globe, and more than 235,000 arrows is more than enough to crack most archers. But Steve “Big Cat” Anderson is no ordinary archer and no stranger to high-pressure situations, having made the podium in 7 major events so far in 2017, and Redding was just one more opportunity to shine. It all boiled down to this epic moment, where a smoking 88-yard shot earned him the 2017 NFAA Marked 3D National Championship crown.

Linda Ochoa-Anderson all smiles after shooting a perfect 22 on the famous 101-yard Big Foot shot on her way to Silver in Women’s Pro.

Success in Redding, California was something of a family affair for the Anderson’s this year. Linda Ochoa-Anderson shot strong throughout the weekend to secure silver in the women’s division.

Kendall Woody sits astride the iconic Redding elk after winning Men’s Senior Pro.

The Senior compound division was also owned by Team Hoyt. Kendall Woody and Rod Menzer joined forces to take up two-thirds of the senior podium, with Kendall earning the right to first place and the traditional honor of sitting atop the iconic elk target.

Rod Menzer focuses at full draw on his way to Bronze in the senior pro division.

In Addition to a strong showing in the individual events, Team Hoyt shooters dominated the team competitions. True to form, the Anderson’s flexed their muscles here, as well. Steve Anderson paired up with Hoyt engineer and Pro Shooter Brian Gold to to take gold in the men’s team rounds, with Mike Schloesser and Matt Sullivan close on their heels for silver. Linda Ochoa-Anderson and her teammate secured gold in the women’s division. 

Team Hoyt shooters made it a weekend of 22′s at Redding, California. Including this final arrow by Steve Anderson.

Congratulations to these shooters for their success in the event, along with all of you Team Hoyt members who attended, many of whom filled in top-10 positions not mentioned. As always, shoot straight until we see you again at the next event! Get Serious. Get Hoyt.

The diverse terrain of Redding required ultimate precision and focus.