Quick 30 minute HIIT workout: 1) 5 rounds (.25 rest after each round)– 45 second jump rope– 10 high squat jumps with knee tuck 2) 5 rounds (.25 rest after each round)– 30 second jump rope (double spins)– 8 frog jumps 3) RAPID FIRE SPRINTS– 10 yard sprints from sprinter stance at max intensity. Drive legs and arms hard for […]
1) 5 sets of 12 leg curls, superset 5 sets of 12 seated calf raise. No rest 2) Barbell squats. – Bar for 20 reps – 10’s on each side 20- 2 (10’s) 15 reps – 35’s 12 reps – 45’s 5 sets of 8 reps(No rest, work as fast as you can) 3) Deadlifts: work up to 45’s on each side and do […]
1) 100 reps of assisted chin-ups in under 5 minutes 2) Wide grip seated cable row heavy 6 reps, drop weight immediately and do 10 more reps, drop weight again and do 15 more reps. 45 seconds rest. Repeat this 4 times 3) Same thing as above but with lat pull downs 4) single armed dumbell rows, run the rack. […]
1) 5×20 leg extensions (warm up) 2) Reverse facing hack squat. Feet wide, toes pointed out at 10 and 2. I want you to slow press each rep. Meaning as you press up, you press up slow to a 4 count, while you are slow pressing up you contract your glutes as hard as you can for those 4 seconds. […]
1. row machine 1000 meters at 200meters/ minute 2. Seated lateral raise 3 sets of 30, superset rear delt flies 3 sets of 15 3. Dumbell shoulder press 3 sets of 20, superset seated dumbell half curls 3 sets of 15 4. Tricep pushdowns 3 sets of 25, superset rope curls 3 sets of 15
1)-Tricep pushdowns 20 reps-Rope curls 15 reps-Overhead rope extensions 15 reps(4 rounds) 2)-Skullcrushers with ez curl bar 12 reps-Seated ez bar curls wide grip 15 reps-Close grip press with ez curl bar 20 reps(4 rounds) 3)-Dips 25 reps-Concentration curls 15 reps each arm-Single arm tricep kickback 15 reps each arm(4 rounds)
1) warmup (tri-set) -15 dips -10 pull-ups palms facing you – 20 push-ups (5 sets) 2) (tri set) -15 dumbbell lateral raises – 8 close grip bench press – 10 strait bar curls (5 sets) 3) (quad set) – 15 cable front raise – 15 skull crushers – 15 EZ bar curls wide grip – 25 bench dips (4 sets) […]
4 sets of 12 •Dumbbell Lateral raises •Arnold press •Diamond push-ups 4 sets of 12 •Dumbbell Front raises •Barbell overhead press •Bent over lateral raises 4 sets of 12 •Single arm cable front raises •Cable upright rows •Single arm cable lateral raises 10 min sprint on ellptical 30 second sprint , 1;30 recovery Repeat 5x.
1) SUPERSET: Wide grip pulldowns (heavy) 10 reps superset skull crushers heavy 10 reps (5 sets, no rest) 2)QUAD SET: Single arm dumbbell row 12 reps, superset tricep French press 10 reps, superset pull-ups til failure superset tricep pushdowns 20 reps (5 sets) 3) SUPERSET: [inverted] Bodyweight rows 10 overhand grip, 10 underhand grip, superset overhead rope extension 12 reps […]
[Chest] (1)Dumbbell bench press 12 Superset with 10 push-ups. 4 sets (2) Cable crossover 10 Superset with 10 push-ups. 4 sets (3)Incline bench press 12 Superset with 10 push-ups. 4 sets [tri’s] (1)Close grip bench press 10, Superset tricep dips on bench till failure. 4sets (2)Lying tricep extensions 12, Superset tricep dips on bench till failure. 4sets (3) Rope […]
