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Keith D
Dec 3, 2020

To mix things up and take a break from lifting, I dove into this....


www.setforset.com
4 Week Steel Mace & Bodyweight Workout Plan
This is a 4-week Steel Mace & Bodyweight Workout Plan. It’s made for intermediate to advanced steel mace levels. This workout plan contains only steel mace exercises and bodyweight exercises, so it can be done anywhere you please. Great for people looking to shred up and stay fit without all the noise of a gym routine.

I'm on day 4 of the first week and while day 1 seemed light (and I added a little to it), day 3 didn't disappoint.


I've got a 10lb mace and a 15lb mace I'm using through this.

4 comments
Keith D
Dec 3, 2020

Today: DAY 4:

Active recovery & Steel Mace 360s (for a total of 100 reps to each side)

Week 1 - 75 @10lbs, 25 @15lbs

Week 2 - 50 @10lbs, 50 @15lbs

Week 3 - 25 @10lbs, 75 @15lbs

Week 4 - 0 @ 10lbs, 100 @ 15lbs


brianjmoran
Dash  ·  
Dec 4, 2020

I know I've said it before, and I'll undoubtedly keep saying it. A mace workout is probably the most underestimated workout for the strength, range of motion, and active functionality of the entirety shoulders. It doesn't even take that much weight comparatively to get an amazing shoulder workout just from the swinging having the weighted portion be off balance throughout the motion. Great job, keep it up!! :)

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Keith D
Dec 4, 2020

Interestingly enough, the previous program I completed left me a bit more sore than I expected and I'd been having interesting pain in my one palm. I figured it would be a perfect time to not just take a small break from lifting, but to give this particular program a try. While the first day (at least to me) seemed a bit light, I did add a little extra movement to some of the exercises listed, day 3 didn't disappoint. Day 5 appears to be an interesting day ahead..... WORKOUT:

Complex workouts. Finish all the exercises in the series without resting. Rest for 2 minutes and then repeat for recommended rounds

Complex 1 - Series (lower body focused):

Steel Mace Switch Squat x 14 Steel Mace Switch Lunge x 14 (7 to each side, will be 14 total) Steel Mace Curtsy Lunge x 14 (7 to each side, will be 14 total) Steel Mace Alt. Lateral Lunge x 14 (7 to each side, will be 14 total) - rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)

Complex 2 - Series (upper body focused):

Steel Mace Offset Overhead Press (right): 8 reps Steel Mace Offset Reverse Curl (right): 8 reps Steel Mace Offset Bent Over Row (right): 8 reps Steel Mace Side Row (right): 8 reps Steel Mace Offset Overhead Press (left): 8 reps Steel Mace Offset Reverse Curl (left): 8 reps Steel Mace Offset Bent Over Row (left): 8 reps Steel Mace Side Row (left): 8 reps - rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)

Watch the complex above here.

Complex 3 - Sequence (full body):

Steel Mace Single Arm 360 (right): 1 rep Steel Mace Dynamic Lunge (left): 1 rep Steel Mace Single Arm 360 (left): 1 rep Steel Mace Dynamic Lunge (right): 1 rep Steel Mace 360 (right hand over left): 1 rep Steel Mace Offset Overhead Press (left): 1 rep Steel Mace 360 (left hand over right): 1 rep Steel Mace Offset Overhead Press (right): 1 rep - continue with this sequence without stopping for 4 minutes. This complex is done for only one round total.

Watch the above complex here.

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Keith D
Dec 4, 2020

Plus..... if you have a big tire (maybe even a medium tire), you can beat the ever living crap out of it with a mace. It's a good stress reliever. I usually run this circuit: 10lb mace - 12 hits per hand on the tire

Thor's Hammer (something like this --> https://www.titan.fitness/strongman/functional-weights/heavy-hammers/loadable-thor-hammer/430042.html , I think the original site doesn't sell them anymore... until after the first of the year) - 12 hits per hand on the tire 15lb mace - 12 hits per hand on the tire

15lb sledgehammer - 12 hits per hand on the tire

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