1) hi to low cable fly 5×20 (not pictured) 2) Heavy hammer strength chest press (pictured) – 2 sets of 12– 2 sets of 10– 2 sets of 8– 1 set of 6, then immediate dropset of 8 reps, then another immediate dropset until failure 3) Inclined dumbbell power press (alternating) pictured below– 4 sets 10 reps– Superset 20 clap push-ups 4) pictured below– […]
In 30 minutes you might get a pizza from Domino’s, you might burn 250 calories on a treadmill, but you sure as hell can blowout your chest with this workout. 1) Cables flies 15 reps, superset push-ups 20 reps (5 sets no rest) of each 2) Heavy inclined dumbell press 7 reps, superset flat bench dumbell press 12 reps (no […]
1) Active warmup, pre-exhaust: chinups 10 reps, superset cable flies 20 reps (5 rounds) 2) Lat pulldown 10 reps, superset incline dumbell press 10 reps (5 rounds) 3) Typewriters 8 reps, superset flat dumbell press 10 reps, superset clap pushups 15 reps (4 rounds) 4) single armed dumbell row heavy 12 reps, superset flat dumbell flies heavy 8 reps, superset […]
1) 5X20 CABLE FLY ACTIVE WARMUP 2) INCLINE DUMBELLS 15/12/10/10/8 3) FLAT DUMBELL PRESS 4X10 SUPERSET INCLINE FLIES 4X10 4) FLAT BENCH FLIES HEAVY 4X8 SUPERSET CLOSE GRIP PUSHUPS 4X25 5) WEIGHTED DIPS HEAVY 3X10 SUPERSET CLAP PUSHUPS 3X15 6) LOW TO HIGH CABLE FLIES 4X15 (SLOW UP, SLOW DOWN) SUPERSET FEET ON BENCH HANDS ON FLOOR UPPER CHEST PUSHUPS […]
1) Heavy incline dumbell press 12/10/8 then 4×6 (heavy) 2) Heavy incline flies 5×8 palms facing away from you superset close grip pushups 3) Feet on bench hands on floor clap pushups 4×15 (60 seconds rest) 4) Hammer incline Press 4×10 last set dropset of 20 5) hi/low cable fly slow and controlled full stretch 4×12 superset clock rotation pushups […]
1) INCLINE BENCH 12 REPS, NO REST SEATED CHEST PRESS 12 REPS, NO REST DECLINE BENCH 12 REPS 90 SECOND REST, REPEAT AT 10 REPS, 90 SECOND REST, REPEAT AT 8 REPS, 90 SECOND REST REPEAT AT 6 REPS 2) INCLINE DUMBELL PRESS 6 REPS, DROP WEIGHT-10 REPS, DROP WEIGHT-15 REPS, DROP WEIGHT-20 REPS 90 SECOND REST, REPEAT AGAIN, USE […]
THIS WORKOUT IS NAMED IN HONOR OF THE BRAVE MEN AND WHOMEN WHO HAVE SACRIFICED SO MUCH FOR OUR VERY FREEDOM. I AM ASKING YOU TO SACRFICE 2 HOURS OF YOUR TIME, ALL YOUR HEART, YOUR PRIDE AND YOUR EGO. YES THIS WORKOUT IS OVERKILL, YES ITS TOO MUCH, BUT THIS IS GOING TO TEST YOUR HEART. SEE IF YOU […]
This is a 5 day program for someone who might be house locked with kids or maybe house arrest lol. I should note you will never create the body you want only doing home workouts. Join a gym, get out of the house, no excuses. Monday: Group 1: (no rest) 4 rounds– 60 second jump rope- 30 squats holding a […]
What is the best type of cardio? •Is it LISS? Nope •Is if HISS? Definitely not. •What about HIIT? Not the best. •Sex? Yeah but the way most of yall’s girls be sliding into DM’s you not doing it long enough or intense enough •The best type of cardio is muscle building cardio. It’s the only type of cardio where […]
