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
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
** 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 […]
