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!
Health's Hero
Learn and challenge yourself everyday to become your very own success.
Wednesday, December 12, 2012
Tuesday, December 11, 2012
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!
Monday, December 10, 2012
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
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
Thursday, December 6, 2012
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.
** 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.
Wednesday, December 5, 2012
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!
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!
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