** You will do 2 sets of 10-12 reps at each of the (3) inclined bench positions. Ok, let’s get this correct as we head into the New Year.#1 question I get is “I do tons of heavy shoulder presses, my shoulders don’t grow.” Well yeah, the anterior deltoid which is the “front” deltoid you are working when you shoulder […]
1. 6 minute inclined treadmill run. Set the treadmill to maximum incline Set speed at 7.5 Run for 6 minutes straight. Do not reduce the incline of I will find you and KILL YOU lol 2. 35 pushups/ 10 pull-ups, 25 crunches, sled push down, sled pull back to start. 45 seconds rest (4 times) 3. Back squat: 1.5 X […]
Inclined treadmill backward walk 2.5 speed 8% incline 5 minutes Inclined treadmill jog 8.5 speed 12% incline 8 minutes 1) Standing straight bar curls 12 reps Lying on inclined bench, straight bar skull crushers 12 reps *superset, zero rest, 5 ROUNDS 2) Seated BICEP KNEE CURLS: 10 reps (start with the Dbell next to the knee […]
• 5 minute inclined walk15% incline3.0 speed• 5 minute inclined run15% incline7.5 speed• 5 minute cool down10% incline3.0 speed Find whatever you can to perform a weighted squat:6 sets of 15 reps30 seconds rest Stiff leg RDL’S with straight bar or DUMBELLs5 sets of 8-10 reps30 seconds rest Seated calf raise, weights on knees5 sets 20 reps with 25 plates […]
Dumbell power bench press into heavy chest flies:6-8 reps of dbell power benchHeavy chest flies 4-6 reps
10 minute inclined walk3.0 speed15% inclineHolding 25 pound DUMBELLs for first 5 minutes • In push-up position, do 35 push-ups• Then grab the heaviest dumbells they have and do 10 inclined bench dumbell flies. Followed by 8-10 presses.* 45 seconds rest: Do 4 full rounds • 10 pull-ups• Drop to floor lying on your back, legs straight up over you, […]
Straight bar, bicep pull-down.• Palms supinated (facing you)** Think “curl the weight to chest and as you get to the bottom, flex your biceps as hard as you can. Hold for 1-2 second count at the bottom of each rep.Slowly un flex the biceps as you allow the bar to go to, then curl it back down and flex even […]
Put (6) 45’s on the sled.• push 45 feet• then pull 45 feet back to start (backward walk)• Then do it again.After two trips down and back, remove one (45) pound plate.Repeat what’s mentioned above until one plate left.There is zero rest during these 24 total push/ pull trips. After completing all 24, reload all the weights.2 mins rest.Do this […]
