Week of 5's - Legs

Well team, despite my best efforts to prevent injury (I warmed up, went lite and stretched) I hurt myself performing Dead Lifts yesterday. Moreover, like an idiot, I decided to keep working out. Well, today I am in some major pain. So unfortunately I will be taking the next few days off at least. However, I expect all of you out there to pick up the slack. Today, you are continuing right along with Legs!

1. Squats: 5 sets of 5 reps

2. Hack Squats: 5 sets of 5 reps

3. Weighted Lunges: 5 sets of 5 reps

4. Leg Curls: 5 sets of 5 reps

5. Calf Raises: 3 sets of 10 reps

6. Jump Squats: 2 sets of 20 reps

Good luck warriors!

Week of 5's - Back

Feeling sore? Feeling pumped up? Feeling like King Kong ready to descend on the next mega workout so you can defeat Godzilla!?!?

1. Dead Lifts: 5 sets of 5 reps

2. Pull-ups: 5 sets of 5 reps - use weights if you are too strong!

3. Bent Over Rows: 5 sets of 5 reps

4A. Chin-ups: 3 sets of 10 rep
4B. Hammer Grips Cable Rows: 3 sets of 10

5. Back Fly's: 4 sets of 10

Keep pushin!....tomorrow is legs!

week of 5's - Chest

Ok, so I think I may have said that we are getting into the cutting, high intensity phase. Well, not quite yet. I had a long talk with myself this weekend, and think bulking up for the next 3 weeks is the way to go. Not only to I get to eat what I want, spend less time in the gym and pack on muscle, but I will not be burned out when I switch back on the intensity starting in January.  So my plan is crush the weights next 3 weeks. Get big, large and strong. Then turn on the burners starting in 2013. Ill be revitalized, excited, energetic and determined. Let's get big!

1. Bench Press: 5 sets of 5 reps

2. Incline Dumbbell Press: 5 sets of 5 reps

3. Cable Fly: 5 sets of 5 reps

4. Dips: 5 sets of 5 reps

5. Push-ups: 4 sets of 25

enjoy this layout, we will be doing it all week....tomorrow is Back

Suicides

Sprints! Drop Sets! Power Sets! All slightly altered to be known as suicides. This one will test you to your core. Bring it.

** For all the lifting sets, start at a weight you can do 6-8 times. When you can't do anymore, drop the weight and keep going. Drop the weight 5 times before the set is over.

** All of the lifting exercises will be done on machines.

1. Suicide Sprints: 3 - Do them on a basketball court or equal distance

2. Leg Press: 2 sets

3. Chest Press: 3 sets

4. Suicide Sprints: 3 - Do them on a basketball court or equal distance

5. Hammer Grip Rows: 3 sets

6. Cable Curls: 2 sets

7. Cable Triceps Extensions: 2 sets

8. Suicide Sprints: 3 - Do them on a basketball court or equal distance

9. Shoulder Press: 3 sets

10. Cable Shoulder Shrugs: 2 sets

11. Cable Ab Crunches: 3 sets

12. Suicide Sprints: 3 - Do them on a basketball court or equal distance

Very hard. Try to have fun.

BS

Not the kind you are thinking of. This BS stands for Back and Shoulders. I feel I have been neglecting those guys a bit, and want to turn up the intensity and really crush them today. No more fluff talk, I am pressed for time.

1. Burppee to Pull-up: 3 sets (10 each)

2A. Dumbbell Shoulder Press: 3 sets (10 each)
2B. Machine Rows: 3 sets (10 each)

3A. Wide Grip Pull-up: 3 sets (8 each)
3B. Front Lateral Shoulder Raise: 3 sets (12 each)

4. Burppee to Chin-up: 3 sets (10 each)

5A. Bent Over Dumbbell Row: 3 sets (10 each)
5B. Machine Rows: 3 sets (10 each)

6A. Underhand Cable Row: 3 sets (8 each)
6B. Side Shoulder Raise: 3 sets (12 each)


7. Burppee to Hammer Grip Pull-up: 3 sets (10 each)

8A. Dumbbell Bent Over Row: 3 sets (10 each)
8B. Arnold Press: 3 sets (10 each)

9A. Reverse Fly: 2 sets (20 each)
9B. Shoulder Shrugs: 2 sets (20 each)

Have fun!

Biking Bonanza

Hope it was a good one for everybody yesterday. I know that I am feeling a little sore in the chest today, but I know for a fact that I was sweating at least a gallons worth yesterday. It was pretty awesome as I have not sweat that much in quite some time. It is, to tell you the truth, addicting. So today we are getting right back into the hard and intense work. We will be mostly doing legs and abs so get ready and get hydrated, because it is going to be fun.

1. Bike 2 miles

2A.25 Jump Squats: 2 sets

2B.  50 Mountain Climbers: 2 sets

2C.  25 Jump Lunges: 2 sets

3.  Bike 2 miles

4A.  10 Burpees: 2 sets

4B.  15 Plank to Push-up: 2 sets

4C.  40 Alligator Kicks: 2 sets

5.  Bike 2 miles

6A. 25 Star Jumps: 2 sets

6B. 20 Boxer Crunches: 2 sets

6C. 20 Bench Dips: 2 sets

7. Bike 2 miles

8A. 10 Get-ups Jump Squats: 2 sets

8B. 20 Dumbbell Curls: 2 sets

8C. 10 180 Squat Jumps: 2 sets

9. Bike 2 miles

Uh-oh…. 

Charming Chizzled Chest

Hello my fellow exercise friends! Welcome to the first week of December! So here is the plan. November, we went mostly heavy. It ruled. December, we are going to do mostly home workouts. I know this time of the year gets nuts for everyone, so I think we will do best putting on insane at home workouts with body weight, dumbbells and bands. Taking this month to work more on our endurance. Plus, this month out of the gym, will have us so fired up to return strong in January, that I am guaranteeing the promise that all of our Olympic lifts (bench, squat, deadlift) will all go up.

1. Body Weight Dips: 4 sets (10-15 for each)

2. Fly to Press: 4 sets (10 for each) - do a press, then a fly and that counts as 1 rep.

3. Decline Push-ups: 4 sets (10 for each) - if too easy, throw a clap in there

4. Monkey Push-ups: 3 sets (10 for each) - side to side

5. Band Fly's: 3 sets (12 each) - flys with the band behind you

6A. Bar Dips: 3 sets (10 each)
6B. Diamond Push-ups: 3 sets (10 each)

7A. Band Tricep Kick-backs: 3 sets (8 each for each arm)
7B. Walking Push-ups: 3 sets (10 each) - 5 to the left, 5 to the right

8. Fly to Press: 2 sets (20 for each)

9. Body Weight Dips: 2 sets (each till failure)

Chizzle that chest!