Week Four No Deadlifts Day Two

Thursday Warm up: Kneeling hip stretch: 4 x 15 seconds each side Hip circles: 4 x 25 hip abduction: 4 x 25, 45 lbs Workout: Superset: Kettlebell goblet squat: 5 x 8-10, 10 kg Kettlebell plie squat: 5 x 8-10, 16 kg Superset: Linear leg press: 5 x 8-10, 298 lbs DB jump lunges: 5Continue reading “Week Four No Deadlifts Day Two”

Week Four Bench Day Two

Wednesday Warm up: One arm bentover DB row: 4 x 25, 15 lbs DB triceps kickback: 4 x 25, 10 lbs Lat pulldown (narrow grip): 4 x 25, 40 lbs Workout: Barbell bench press: 5 x 3 x 75%, 95 lbs Superset: Pec dec machine: 5 x 8-10, 50 lbs Standing EZ bar military press:Continue reading “Week Four Bench Day Two”

Thursday, December 27th

Upper body workout Warm up: DB chest press: 4 x 25, 20 lbs Pec dec machine: 4 x 25, 20 lbs reverse grip triceps pressdown: 4 x 25, 50 lbs Workout: Barbell bench press: 5 x 8 x 65%, 80 lbsĀ  Barbell bench press (narrow grip): 5 x 8, 70 lbs Superset: Lat pulldown (underhand):Continue reading “Thursday, December 27th”

Bench & Arms

Bench & Arms Warm up: EZ bar chest press: 4 x 25, 20 lbs DB bentover reverse fly: 4 x 25, 20 lbs Workout: Barbell bench press: 3 x 80 lbs, 3 x 85 lbs Tri-set: Smith machine incline press: 4 x 8-10, 75 lbs DB chest press: 4 x 8-10, 60 lbs Alternating DBContinue reading “Bench & Arms”

My Top 6 Triceps Exercises

Triceps & Strength Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your tricepsContinue reading “My Top 6 Triceps Exercises”