1. With 30 lb dumbbells in each hand: 10 minute inclined walk, 12% at 3.0 speed 2. 100 reps of leg extensions: Do as many as you can with a heavy weight, then drop 10 pounds. Continue until you complete 100 reps no stop 3. Place your body weight on the squat bar: Do 10 squats, then walking lunge 25 […]
*12-16 pound medicine ball • 12 crunches • 12 transfers • 12 crunches * 10 seconds rest, repeat 4 times
1) set cable high to lower thigh 2) attach 2.75 fat grips and BFR straps * Elbows high, 8-10 curlsStep forward so elbows fall to sides 8-10 curls2 steps forward, drop to knee 8-10 curls * 25 seconds rest. 4 full rounds
1) set the cable to just above knee height 2) 2.75 inch fat grips on curl bar 3) BFR straps on * Take a knee and with the elbows high, do 8-12 reps of curls finishing above forehead. (Shortened position) Then stand up, which drops the elbows and puts the biceps in a slightly lengthened position and do 8-10 more […]
10-15 pound DUMBELLWrist cuffs connected to low cable 1) lateral raise 10-122) drop DUMBELLS, continue to failure3) take 2 steps back and continue to failure * 4 full rounds
1) 40 pound weight vest from amazon 2) Thermoheat capsules from AML or AML cocktail www.amlproduct.com * Every morning you will do 30 minutes, at 15% incline in the 40 pound weight vest. I do not care how slow you walk. All that matters is 15% incline, the weight vest and not touching the handle bars. * Monday/Wed/Friday: Protein, fat, and […]
1) chest up, close to rack, double press down and out, 8-10 reps 2) take 2 steps back, 8-10 more reps 3) take another step back: failure 4 full rounds
1) Supinated Bicep curl up (8-10) 2) Elevated elbow cable curl (8-10) 3) Sweeping curls: finish inside, then outside, alternating (8-10) reps 4) Drag curls: failure * set cable height at around mid thigh* 4 full rounds
Lengthened state Bicep superset: *Inclined bench drag curl into hammer curl • set 1: 10/8 reps • set 2: 8/6 reps • set 3: 6/4 reps • set 4: 5/4 reps • set 5 failure/ failure, then dropset of failure/ failure
