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Leg Training – February 19, 2015

Leg Training – Fedruary 19, 2015 • Standing calf raises Machine 5×10-20 • Seated Leg Extensions 4×10 • Barbell Squats (deep and low) -Set 1: 135×15 -Set 2: 135×15 -Set 3: 225×10 -Set 4: 285×10 -Set 5: 315×8 (with bands) -Set 6: 315×8 (with chains) -Set 7: 225×10 (with heavy bands) -Set 8: 225×10 (with…

Arm Training – February 18, 2015

Arm Training – February 18, 2015 • Straight-bar Cable Press-downs 4×10-15 +Superset: 1-Arm Cable Curls 3×10 each arm (cable attached at lowest point) • (Row Station) Lying Cable Curl Exercise 4×10 *see picture for reference +Superset: Reverse grip straight-bar curls 4×8 (thumbs must be ontop of the bar, not under. Hard squeeze at the top)…

Shoulders and Traps – February 17, 2015

• Military Shoulder Press 4×10-15 • Flat-Plate Side Laterals 4×10@25lbs, 4×10@10lbs (20reps a set) [keep the plate STRAIGHT, so you better train your grip strength] *see image for visual reference of exercise. • Dumbbell Shrugs (aim to touch your ears and squeeze. NO ROLLING YOUR SHOULDERS. Keep weight level, not tilted, and no wraps) –…

Chest workout – February 16, 2015

• Flat Bench Press on smith machine – Set 1 Warmup: 135lbs x 20 – Set 2 185×15 – Set 3 225×10 – Set 4 285×8 – Set 5 315×2, 285×5, 225×6 +Superset: Ez-bar Reverse Grip Forearm/Bicep Curls 5×10 • Reverse Band Bench Press Drop Set with Forced Negative on smith machine (very slow negative…

Back Workout – February 13, 2015

• Lat Pulldown 5×10-12 (hold at the bottom for 1-2seconds, then slow negative to the top for a FULL stretch) • Seated V-bar Rows 4×10 • Close-grip pullups 5×6-10 (slow movements up and down, and complete stretch at the bottom) • Barbell T-Bar Rows 5×10 (last 2 sets are slow movements up and down, and…

Leg Training – January 22, 2015

• Seated Leg Extensions 4×10-12 (squeeze and hold for 1-2sec at the top of the rep) +Superset: Laying Hamstring Curls 4×10-12 (squeeze and hold for 1-2sec at the top of the rep) • Leg Press (close-foot placement to target outer-sweep of the quadriceps; slow and controlled reps) – Set 1: 12 plates – 12 reps…

Leg Training #2 – January 10, 2015

• Seated Leg Extensions 3×10-12 (squeeze and hold for 1-2sec at the top of the rep) • Squats 4×10-20 (2 sets with resistance bands; last set is a dropset of 20-25reps) • Leg Press 4×10-20 + Superset: Box Step-ups 4×10 • Hack Squats 3×10 • Sissy Squats 3×10 +Superset: Stiff Legged Deadlifts 3×10 • Battle…

Calves & Delts Training – January 9, 2015

Calves & Delts Training – January 9, 2015 • Standing Calf Raises Machine 7×15-20 • Standing Dumbbell Side Laterals 4x10x10x10 (dropset for 30 reps per set. Only reduce weight by 5lbs per drop) • Resistence Band Standing Barbell Shoulder Press 6×8-10 • Seated Reverse Pec-dec 4×10 • Standing Straight-bar Cable Straight-arm Extensions 4×10 +Superset: Standing…

Leg Training – January 8, 2015

Leg Training January 8, 2015 Warmup • Laying Hamstring Curls 3×10 (80% of your usual working sets, 2second hold at the top) Working • Barbell Squats 2×10 warmup, 5×4-20 working (ass to the grass each rep.(last set of working sets is 20 reps. 10 reps heavy, then drop weight 50%, then do 10 more.) •…

Shoulder Workout December 9, 2014

• Seated Dumbbell Press 4×10 (slow negatives) +Superset: Standing Dumbbell Shrugs (aim to touch your ears, and squeeze at the top of the rep. NO ROLLING YOUR SHOULDERS! Idiots do that. Say goodbye to your rotator-cuff if you continue doing it like that) • Seated Dumbbell Side Laterals 3×10-12 • Standing Dumbbell Side Laterals 3×10…