Remember – As always we highly recommend stretching before EVERY workout, including an active warmup and using a spotter. We stand by everything on this site but Joey D Fitness will not be held responsible for injury and everything is at your own risk! Week 1 Chest: 1)5×20 cable chest flies, 45 seconds between each set 2) Incline bench press 4×25, […]
***Pick a weight and use same weight for all 4 sets, 2 MINUTES rest between sets, i suggest u go light to make sure u get all 25 for each set. Here are the rules. If on the second third or forth set you do not get 25 you must start that exercise over with a much lighter weight and repeat.*** **One […]
Bodyweight squats: 20 repsPush-ups: 10 repsWalking lunges: 10 each legDumbbell rows (using a gallon milk jug or another weight): 10 each arm.Plank: 15 secondsJumping Jacks: 30 reps(5 rounds all the way through)
25 pushups10 clap pushups25 crunches15 dumbbell curls15 Dumbell shoulder presses(5 rounds all the way through)
1. Chest: With stability ball under the back do 4 sets of 15 reps dumbbell press (45 seconds between sets) 2. Chest: Same thing now do a chest fly 3. Knee pushups: 4 sets 20 reps 4. Shoulders: seated dumbbell shoulder press 4 sets 15 reps 5. […]
MALE OR FEMALE can do this. I promise Thanksgiving to Joe Donnelly means gain 12-15 pounds from sunrise to sundown and have it all burned off -2 pounds by Friday at noon. Annual PRE THANKSGIVING WORKOUT PART 1: 1) Row machine 2000 meters = 10 mins 2) 100 pull ups assisted/ unassisted = 7 mins 3) 100 dips assisted/ unassisted = 7 mins […]
1) 5×20 leg extensions (toes pointed down) .45 rest 2) Barbell squats .45 rest– 225 (3×12)– 315 (2×12)– 405 (2×12)– 495 2×6)– 545 (2×5) 3) Barbell squats for time ( sub 10 mins)– 275 (10×12) 4) Heavy bench stepups– 225 (3×12) each leg– 315 (3×6) each leg 5) Heavy stiff legged deadlifts– 225 (1×8)– 315 (1×8)– 385 (5×6) 6) Foam […]
1) Triple set 1– 12 barbell squats– 12 dumbell curls into shoulder press (could also be done with stretchy bands– 15 bench dips for triceps(This is one set, 30 seconds rest, 4 sets) 2) Triple set 2– Bench stepups with dumbells in each hand, 12 each leg– 12 dumbell lateral raises, can also be done with stretchy bands– 12 hammer […]
The following is all one set, no rest – Deadmill sprint max intensity 20 seconds – 25 medicine ball push-ups – 25 regular push-ups – 25 leg lifts with stability ball between ankles (20 sets)
1) 50 STANDING SQUATS 25 PUSHUPS 25 CRUNCHES (NO REST, 10 SETS) SO THAT IS 10 SETS OF EVERYTHING 2) 15 CURLS WITH BANDS OR DUMBELLS 15 LATERAL RAISES WITH BANDS OR DUMBELLS 15 SHOULDER PRESSES WITH BANDS OR DUMBELLS (NO REST, 10 TOTAL SETS) 3) 25 CHAIR OR BENCH DIPS 25 STABILITY BALL LEG LIFTS 25 LUNGES EACH LEG […]
