Master’s Hammer & Chisel – Day #9 – Max Hammer Strength

Max Hammer Strength – Details

  • Trainer: Sagi Kalev
  • Max Hammer Strength Duration: About 40 Minutes!
  • Max Hammer Strength Goals: Pre-fatigue major muscle groups and follow it up with a maximum weighted lift to carve incredible definition and get you strong.
  • Max Hammer Strength Required Equipment: Weights, pull-up bar, bench or ball, resistance band

Max Hammer Strength Moves

Some notes – This series had another unique twist. Basically you start with light weights or an easier move, doing as many reps as you can in 60 seconds. Then, you do a weighted move for 10 reps which targets the same muscle to fatigue.

  1. Reverse Lunge – No weights, just step back
  2. Reverse Lunge – Again, but this time with weights, 10 reps.
  3. Push Up – 60 seconds of push ups, working the chest muscles
  4. Bench Press – With weights, on your back and do a bench press
  5. Squat – Back to the legs – squats for 60 seconds – no weights.
  6. Shoulder Squat – HEAVY weighted squats with weights at the shoulders
  7. Pull Up – Pull ups for 60 seconds. I had to use the pullup assist band
  8. Pullover – Laying on your back, you use a heavy weight and extend your arms overhead and pull over and back down, focusing on the lats. max_hammer_strenght_pullover
  9. Good Morning – This is like a deadlift with no weights. You hinge at the waist with your hands at your ears and your elbows pointed out. Go down, sticking your butt back, and then up again. Max reps in 60 seconds.max_hammer_strength_goodmorning
  10. Stiff Leg Deadlift – Follow the previous with the weighted deadlifts. In Stiff Leg deadlifts you keep your legs straight, follow the weights down your legs and back up, focusing on your glutes & hamstrings.
  11. Chin up – Chin ups, basically pull ups with your palms facing you.
  12. 1 Arm Row – on the bench with weights, 10 reps of a heavy weight row, focus on the lats.
  13. Stay Low Sumo – Wide feet with toes pointed outwards, squat until your legs are at a 90 degree angle, and then go up and down, but don’t go all the way up. No weights.
  14. Sumo Squat – Same as the previous but with weights and a full range of motion.
  15. Band Military Press – In my video above – you stand on the band and do 60 seconds of military presses overhead.
  16. Military Press – Straight 10 rep should press with weights.
  17. Split Squat – No weights, one leg on a chair behind you. Keep your upper body vertical.
  18. Step Up – Heavy weights, one foot stays on the bench, and then you step up & down.
  19. Ledge Calf Raise – No weights, calf raises on a ledge so you can go down further.
  20. Calf Raise – Seated calf raises, weights go on your knees, 10 reps.

Max Hammer Strength Review & Thoughts:  

I liked how they did the burnout for 60 seconds followed by the weighted move. You need to pick HEAVY weights to make the 10 reps count. I wrote down my weights this time around so I know what to do next time – in most cases I went too light. So make sure to write it down!

Hammer and Chisel Meals: 

What I ate today!

  • Breakfast -Chocolate Shakeology w/ chilled coffee, 1/2 a banana, 2 Tsp peanut butter
  • Snack – Apple
  • Lunch – Hummus with whole wheat pita bread & cucumbers
  • Snack – Almonds
  • Dinner – Grilled Chicken with Sweet Potato & Taboule
  • Evening Snack – Banana

Have any questions for me about this program? Post ’em in the comments or shoot me an email!

Click Here to Purchase the Master’s Hammer & Chisel

Join our next Challenge Group!

The link to your Facebook profile, so I can add you to our challenge group!
reCAPTCHA is required.

Recent Posts
Recent Comments
Have questions or want to reach out?
Recipes, Free Groups, and Mom tips in your Inbox!

© KATHI REUTER, INC. 2014 - 2020