TEAM MVP ATHLETICS TRAINING COMPANY

Elite Coaching | Strength Training | Nutritional Coaching

Leg Workout – 9/9/13

Leg Workout – 9/9/13 warmup: – laying hamstring curls 2×15 – standing calf raises 2×15 working exercises: – barbell squats 5×8-15 (heavier each set; squat to the floor; none of this parallel squat crap. if your ass aint to the grass, get the fuck out) – leg press 6×8-15 (heavier each set; deep sets) –…

Yesterday’s 2 Session Split Workout: Workout 1 – Chest, Workout 2- Arms/Abs

Yesterdays 2 session split workout: Workout 1 – Chest, Workout 2- Arms/Abs Session 1 (12pm) Chest: -Flat Barbell Bench 4 sets x 8-15 Superset with Hammer Strength Press 2 sets ONLY at 60-70% of the weight of your working set. -Incline Bench 4set x 7-12 Hammer Strenght Wide-Chest press 4×10 Superset with Hammer Strength Press…

Leg Training Routine – July 13, 2013

Warmup: – Leg extensions 3 x 10 (lite/moderate) – Leg Press 2 x 10 (lite) ** The goal for the warmup is to not try and get a burn in the muscle group. Save that for the working sets. This is just to lubricate the joints and get blood into the muscle group. Working: –…

Hamstrings/Lats – March 28, 2013

• Laying Hamstring Curls 5×10-12 • High Foot Placement Leg Press 4×10-12 • Standing 1-Legged Hamstring Curls 4×10 (each leg) • Stiff Legged Dumbbell Deadlifts 3×8-10 • Standing straight-bar lat pullovers 3×12 • Seating Y-Bar Pulldowns 3×10 • Standing Bentover Cable Rows 4×10 Share

Shoulders/Upper Back/Biceps – March 27, 2013

Monster Set: • Seated Smith Machine Shoulder Press 4×10 • Dumbbell Side Laterals 4×10 • Seated Lat Pull-downs 4×10 • Standing Straight-bar Front Raises 4×10 Giant Set: • Upright Rows 3×10 • Close-Grip Pull-downs 3×10 • Hammer Strength Lat Pull 3×10 • Wide-grip Straight-bar Curls 4×10-12 • Hammer Curls 4×10 • Wide Dumbbell Curls 3×10…

Quad Training – March 26, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Squats 1×12 warmup-formcheck 1×12 (135) / 1×10 (225) / 1×10 (275) / 1×8 (315) / 1×6 (365) • Leg Press 4×12-15 / 1×10-15-12 (dropset from 16plates-12plates-6plates) • Hack Squats 4×8-10 Share

Quads/Hamstrings Training – March 19, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Squats 1×12 warmup-formcheck 1×12 (135) / 2×10 (225) / 1×10 (275) / 1×8 (315) / 1×6 (365) • Leg Press 4×12-15 / 1×10-15-12 (dropset from 16plates-10plates-6plates) • Hack Squats 3×8-10 – Superset with Front Squats [Smith Machine] 3×10 • Laying Hamstring Curls 4×10-12 • Stiff Legged Dumbbell…

Leg Training – March 13, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Leg Press 4×15 / 1×10-12-10 (dropset from 16plates-10plates-6plates) • Front Squats [Smith Machine] 4×10-12 • Walking Lunges with 40lb Bar non-stop for 7 minutes (20-30sec rest every 12 steps) • Hack Squats 4×10 • Laying Hamstring Curls 5×10-12 Share

Leg Training – March 4, 2013

Leg Training – March 4, 2013 • Laying Hamstring Curls 4×10 (warmup hams) • Leg Extensions 4×10 (warmup the knees) • Leg Press 4×15 / 1×10-10 (dropset) / 1×20 • Squats 1×10 “form-check” warmup / 3×10-12 • Stiff Legged Barbell Deadlifts 4×10 • Leg Extensions 4×10+3 resistance push/press reps • Glute Extensions 3×10 each leg…

Chest Workout – February 28, 2013

• Smith Machine Incline Press 1×20/3×12 • Smith Machine Flat Bench Press 3×10/1×4-5-7 dropset • Flat Bench Dumbbell Flys 4×10 – Supersetted with Dumbbell Pullovers 5×9-12 • Flat Bench Barbell Press (light, but very slow negatives) 3 x 10 • Cable Flys 4×10 I just started putting Dumbbell Pullovers back into my routine after roughly…