Protocol: 4 x 6; heavy weight with low repetitions
Goal: increasing muscular strength to support joints

Active warm up:

• Jump jacks: 1 x 1 minute
• Backward leg extensions: 1 x 15
• Glute march: 1 x 15
• Scissor legs: 1 x 15

Main sets:

• Superset #1: Flat bench press: 135, 145, 155 lbs. x 2 sets; dumbbell chest press: 4 x 10, 35 lbs.
• Superset #2: Squat: 155 x 2 sets, 165 lbs. x 2 sets; lateral hops (single leg): 4 x 10
• Superset #3: Standing shoulder press: 95 x 2 sets, 105 lbs. x 2 sets; military shoulder press: 4 x 10, 20 lbs. dumbbells
• Superset #4: 1-leg squat: 95 lbs; jump & tuck: 4 x 15
• Superset #5: Bend-over rows: 115 lbs; lower back lift: 4 x 15
• BOSU ab exercises:  regular crunches, full body crunches, bicycles, obliques: 100 repetitions.

Lifting heavier weight strengthens my major muscles, and superseting with lighter weight and doing higher repetitions help me improve my flexibility and increase range of motion.

What’s your current lifting routine?