Wednesday, Oct. 11th Workout

Legs & Triceps  Workout:   Barbell squat: 4 x 10, 100 lb Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb Superset: Barbell deadlift: 4 x 10, 100 lb Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb Superset: Single leg press: 4 x 10 each leg, 90 lb Bench dips:Continue reading “Wednesday, Oct. 11th Workout”

Phase Two: Week Six|Day 37|Six Weeks To Shreds

Day 37. Warm up:   2-3 minute bench step ups Workout: Barbell shoulder press: 4 x 2-5. 75 lb (seated) (1 minute bench step up between sets) DB shoulder press: 3 x 2-5, 60 lb (seated) (1 minute kettlebell swings- 8kg  between sets) Standing DB upright Row: 3 x 2-5, 50 lb (1 minute sprintsContinue reading “Phase Two: Week Six|Day 37|Six Weeks To Shreds”

Phase Two: Week 5. Day 30| Six Weeks To Shreds

Warm up:   2-3 minute bench step up Workout: Barbell shoulder press: 4 x 6-8. 65 lb ( 1 minute bench step up after each set) DB shoulder press: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between each set) Standing DB upright row: 3 x 6-8. 40 lb ( 1 minuteContinue reading “Phase Two: Week 5. Day 30| Six Weeks To Shreds”

Phase Two: Week Three. Day 16|Six Weeks To Shreds

Warm up:   2-3 minute bench step ups Workout: Barbell shoulder press (seated): 4 x 2-5. 65 lb. (1 minute bench step up between sets) Standing alternating DB press: 3 x 2-5. 70 lb. (1 minute kettlebell swings- 8kg between sets) Smith machine one-arm upright row: 3 x 4-5. 60 lb. (1 minute sprints betweenContinue reading “Phase Two: Week Three. Day 16|Six Weeks To Shreds”