Heavy kettle bell row combo
Heavy kettle bell row combo:1) 10 inclined Kbell rows – 10 inclined KBELL shrugs – 6 more rows – 10 pull-ups 2) 8 inclined bench KBELL rows – 8 inclined bench KBELL shrugs – 5 more rows – 10 pull-ups 3) 7 […]
Banded RDL’s
Banded RDL’s Using straight bar with thick band abide the knee, feet wider than shoulder width, perform an RDL. Think press the knees out– 5 sets 8-10 reps
Supinated cable chest press
Supinated cable chest press * This is the cable version of an underhand chest press. This is not a chest fly.Set the stability pad to lower back, must be a pad on lower back. Place feet out in front to force upright position.Set the cable handles to upper rib area. 1) Drive out with a fully supinated grip. Use power […]
Standing dual cable drag curl
Standing dual cable drag curl* set stability pad on the Lower back* Feet in front to force upright position* cable height set at knees* elbows behind torso, think curl hands to armpits. Do not bring the elbows forward. • 4 sets 10-12 reps, drop set until failure on final set
Inverted cable lateral flies
Set the bench just one notch up from flat.10-12 reps using a pretty heavy weight.As you hit failure on the full ROM, do 5-7 more, but partial reps hitting complete failure. • 2 minutes rest, 4 Full rounds
3 Part Cable Rear Delt Destruct
** 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 […]
Thanksgiving Workout – 2023
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 […]
Hotel Workout – 3
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 […]
Hotel Workout – 2
• 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 […]