Posts Tagged ‘Workout’

Monday Leg Day?

Posted: July 10, 2013 in Workouts
Tags: , , , ,

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Legs (3×10)

1. Smith Squat
Calf raises
Obliques

2. Sled Machine
Leg Raises
Abs

3. BB Lunges
Wood chopper
Leg Curls

4. Bulgarian Squat (one-legged squat)
BW Lunges
Abs

I often get asked why I don’t work legs on Monday or Friday. That’s when most people work legs and if your into fitness I’m sure you’ve heard the expression “monday leg day.” Well, my answer is actually pretty simple, it’s because when I go into the gym on Mondays or Fridays almost everyone there is working legs so I can’t use the machines I need to have a successful leg workout. To avoid that frustration I simply train legs in the middle of the week on Wednesday when most people are working arms or chest. Hope that helps! Thanks for the support!

Chisel That Chest!

Posted: July 9, 2013 in Workouts
Tags: , , ,

Everything is 3×10

1. Smith Bench
Tricep KickBacks
Abs

2. Decline Bench
Reverse Grip Pull-Down
Obliques

3. Incline Bench
Pull-Downs
Abs

4. Flat Bench
Tricep Push-ups
Obliques

I used 135 lbs for every set and my chest was on fire the whole time!

Back/Bicep Workout

Posted: July 8, 2013 in Workouts
Tags: , ,

Back/Bicep workout (3×10)
1. M-Row
Incline Curls
Abs

2. Lat Pull-Down
Pull-ups
Wood chopper
Run 1/2 mile

3. DB Row
Concentration Curls
Plate Crunches

4. T-bar Row
Reverse Curls
Obliques
Run 1/2 mile

remember to do each circuit 3 times.
I didn’t say it’ll be easy, I said it would be worth it.

1. Smith Squat
Calf Raises
Obliques

2. Sled Machine
Leg Raises
Abs

3.Barbell Lunges
Leg Curls
Obliques

4. Bulgarian Squats (one-legged squats)
Body weight Lunges
Abs

Add chains to the following lifts:

-Bench
-Barbell Row
-Shoulder Press
-Squat
-Shrugs
-Curls

Enjoy 🙂

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200 meter sprint
30 jumping jacks
20 body squats
10 lunges (each leg)
200 meter sprint
30 push-ups
30 mountain climbers
1 minute plank
Repeat 4 times

Finisher:
50 V-ups

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1. Iso-Incline 4×5
Iso-Decline 4×5
Rotator Cuff 4×5

2. Flat Bench 4×5
Tri-push-up 4×5
Row 25 calories

3. Incline Bench 4×5
Tricep Extensions 4×5
Abs x15

4. Smith Bench 4×5
Pull-downs 4×5
Abs x15

Feel free to contact me if you need help understanding some of the moves.

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