Thursday, December 24, 2015
Xmas Wings and Guns

Wide Grip Pullups: 4x15

Single-Arm Dbell Row: 4x12 each arm

T-Bar Row: 5x8

Seated Cable Row w/Pause: 4x15

Close-Grip Pulldowns: 4x15

Reverse-Grip Straight Bar Pulldown: 4x15

Barbell Curls: 4x8

Dbell Bicep Curls: 4x8 each arm

Dbel Hammer Curls: 4x8 each arm

Machine Preacher Curls: 4x10

Hanging Knee Raises: 5x20



Thursday, December 24, 2015
Xmas Leg Destruction

Warmup: 3x10 bodyweight squats

Leg Press: 5x8 @270

Smith Machine Sumo Squat 1/2 Reps (don't come all the way up): 4x15 @85lbs

Narrow Stance Hack Squat: 4x15 @50lbs

Walking Dbell Lunges: 3x12 each leg @25lb dumbells

Superset x3:

20 Goblet Squats @20lb dbell

12 Stiff-Leg Deadlifts @25lb dbells

20 Bodyweight Bulgarian Split Squats each leg

Calf Raises: 4x15

Weighted Hip Thrust: 4x8 @135lbs



Thursday, December 24, 2015
Chest + Triceps

Warmup: 4 sets of bodyweight dips to failure

Superset x4:

12 flat dbell bench press (20lbs)

12 dbell pullovers (20lbs)

Inclinde Dbell Bench: 4x12 @20lbs

Cable Flyes: 3x15 @20lbs

Low-Cable Flyes: 3x15 @15lbs

Skullcrushers: 4x15 @30lbs

Overhead dbell Tricep Extensions: 4x15 @20lbs

Reverse-Grip Flat Bar Tricep Pushdowns: 4x15

Cable Rope Extensions: 4x15

Cable Crunches: 5x20



Tuesday, November 03, 2015
Leg Day - It's the Best Day

Warmup:

3 sets of 20 bodyweight squats

3 sets of 15 hamstring physioball curls

Front Squats: 6x12

Deadlift: 5x10

Good Mornings: 4x12

Sumo Smith Machine Squats (quick pulses, only come halfway up): 5x15

Reverse Stationary Dbell Lunges: 4x12 each leg

Weighted Hip Thrusts: 5x20

Standing Calf Raises: 4x15



Tuesday, November 03, 2015
SORRY for MIA again - I'm back ---> with Back :)

Warmup:

4 sets of bodyweight pull-ups to failure

2 sets of pull-up negatives (jump to the top of a pullup, then slowly SLOWLY lower down till you're hanging at the bottom)

Inverted rows: 4x10 @bodyweight

Incline bench dumbell row: 4x15 @20lbs each hand (lay backwards on incline bench on stomach)

Close grip eated cable row: 5x8 @100lbs

Superset x4:

15 wide-grip lat pulldowns @50lbs

15 straight bar, straight arm pull-backs @40lbs

Close grip lat pulldowns: 3x15 @40lbs

Reverse-grip barbell rows: 4x15 @40lbs

Core: 5x10 ab-wheel rollouts

Cardio: 6 sets of 30 second sprints @incline 5.0 and speed 10.0 (1min rest in between)



Friday, September 04, 2015
HIIT Full-Body Strength and Cardio Death

Run through the entire circuit three times

Circuit: 45 seconds of each exercise at 100% effort, 15 seconds off. Move to next exercise.

1. Burpees

2. Squat thrusts (squat to shoulder press)

3. Toe taps on a step

4. Star Jumps (crouch down, touch floor in front of knees in a squat, explode up and stretch your legs and arms out in the air like a star)

5. Plank Rows

6. 2 switch lunges -> 1 tricep push-up

7. Mountain Climbers

8. Lay on ground, hip thrust, dumbell chest fly

9. Plank spidermans (alternate crunching a knee up to your elbow on each side)

10. Squat jumps



Sunday, July 12, 2015
Welcome to the Gun Show

Warmup:

3x8 Close-Grip Pull-Ups

3x8 Bodyweight Hanging Dips

Barbell Bicep Curls: 4x12 @20lb barbell

Seated Dumbell Curl Dropsets:

3 sets

8@17.5lbs

10@12lbs

12@8lbs

Seated Dumbell Hammer Curl Dropsets:

3 sets

8@17.5lbs

10@12lbs

12@8lbs

Preacher Curls: 4x12 

Seated Concentration Bicep Curls: 4x12 each arm @12lb dumbell

Overhead Dumbell Tricep Extensions: 4x20 @20lb dumbell

Reverse-Grip Single-Arm Tricep Cable Push-down: 4x12 each arm

Reverse-Grip Cable Straight-Bar Push-down: 4x15

Cable Rope Tricep Extensions: 4x15

Cable Crunches: 5x15

Cardio!!

 

 

BEGINNER WORKOUT:

Warmup: 

3 sets of assisted pull-ups to failure

3 sets of tricep dips off of the bench

Barbell Bicep Curls: 3x10 @20lbs

Seated Dumbell Bicep Curls: 3x10 @12lbs

Seated Dumbell Bicep Hammer Curls: 3x10 @12lbs

Overhead Dumbell Tricep Extensions: 3x12 @15lbs

Tricep Straight-Bar Cable Push-Downs: 3x12

Cable Rope Tricep Extensions: 3x12

Cable Crunches: 3x12

Cardio!



Tuesday, July 07, 2015
Leg Day (#1 of the week)

Warmup:

3x20 leg extensions @40lbs

3x20 lying leg curls @30lbs

Back Squats:

2 warmup sets @45lb bar

1x12 @95lbs

1x10 @115lbs

3x8 @135lbs

Sumo Smith Machine Squats w/double pulse at bottom:

1 warmup set @45lb bar

1x10 @65lbs

1x10 @85lbs

2x10 @95lbs

Walking Lunges: 3x12 each leg @30lb dumbells

Single Leg Dumbell RDL: 5x8 each leg @35lb dumbells

Sumo squats holding dumbell between legs - hanging down from straight arms(feet up on boxes): 4x15 @25lb dumbell

Superset x4:

15 weighted hip thrusts on smith machine @35lbs on each side (115lbs)

10 lateral lunges each leg @30lb bar on back

Seated Calf Raises: 4x15 @45lb plate

Leg Extension Drop Set x2:

8 @110lbs, drop weight 20lbs and do 8, drop weight 20lbs and do 8, all the way till you're at zero

Lying Leg Curl Drop Set x2:

8 @50lbs, drop weight to 30lbs and do 8, drop weight to 10 lbs and do 8

 

 

BEGINNER WORKOUT:

Warmup: 3 sets of 20 bodyweight squats (ass to grass, chest up, core tight, don't let knees go past toes - sit back into it)

Back Squat: 3 sets of 12 reps - just use the 45lb bar, or add a little weight if you feel comfortable

Superset x3:

12 bodyweight sumo squats (feet very wide apart, toes pointed slighly out)

12 lunges each leg (use bodyweight if you must, but try to hold 10-15lb weights in each hand)

Superset x3:

15 bodyweight hip thrusts (sit down on ground next to bench, prop your shoulders up on it, and lift hips of the ground, squeezing butt at the top)

8 bodyweight lateral lunges (step out to the side with one leg and squat back on that leg, keeping the other leg straight)

Standing Calf Raises: 3x15 with 15lb dumbells in each hand



Friday, July 03, 2015
Leg day #2 of the Week

Warmup: 

3x20 leg extensions @50lbs

3x20 lying leg curls @30lbs

Single-Leg Leg Press:

1 warmup set of 12 each leg with no weight 

5x12 each leg @50lbs

Deadlift: 

1 warmup set of 12 @45lb bar

1x12 @95lbs

4x8 @145lbs

Stationary Barbell Split Lunges (12 on left side w/out moving feet, 12 on right side w/out moving feet): 4x12 each leg @65lbs

Stiff Legged Dumbell Deadlift: 4x12 @40lbs each hand

Superset x3:

20 goblet squats @25lb dumbell

20 bulgarian split squats each leg @bodyweight

Weighted Hip Thrusts: 4x15 @70lbs

Seated Calf Raises: 4x15 @45lbs

Leg Extensions: 4x8 @110lbs

Lying Leg Curls: 4x8 @70lbs



Thursday, July 02, 2015
Back day gives you wingzzzz

Warmup: 4 sets of wide-grip assisted pull-ups

Inverted Rows (Hanging from smith machine): 4x8 @bodyweight

Barbell Reverse-Grip Rows: 1x15 @30lbs 4x8 @60lbs

Machine Double Lat Pull-Down:

1x20 @50lbs

1x15 @70lbs

1x12 @90lbs

1 continuous set back down dropping the weight 3 times (12 @90lbs, 15 @70lbs, 20 @50lbs)

Single-Arm Dumbell Row: 4x8 each side @35lbs

Wide-Grip Lat Pull-Down: 4x8 @90lbs

Seated Row (to belly) w/pause at top of each rep: 4x12 @50lbs

Overhead Close-Grip Pull-Down: 4x10 @60lbs

Straight Bar Straight Arm Cable Pull-Down: 5x12 @60lbs

Hanging Leg Raises: 5x20

Windmill Leg Drops Right to Left: 5x20

Sprints: 5x30seconds @incline: 6 speed: 11



Tuesday, June 30, 2015
Booty Booty Booty Booty Rockin' Everywhere

Warmup: 

3x20 leg extensions @50lbs

3x20 lying leg curls @30lbs

Smith Machine Front Squats:

1 warmup set @45lbs x12

3x12 @105lbs

Leg Press:

1x20@90lbs

1x15@180lbs

1x12@270lbs

1x8 @360lbs

1 continuous burnout set dropping a plate off each time: 8@360, 12@270, 10@180, 20@90

Walking Lunges: 3 sets of 12 each leg @30lb dumbells in each hand

Good Mornings (light to be careful of lower back, squeeze the hammies):

1 warmup set of 12 @45lb bar

1x12 @55lbs

1x12 @65lbs

1x12@65lbs

1x12@55lbs 

Superset x4:

20 weighted hip thrusts @70lb bar

12 bodyweight curtsy squats each leg

Seated Calf Raises: 4x15 @45lb plate

Kneeling Booty Kickups on Smitch Machine: 3x10 each side @45lb bar



Wednesday, June 17, 2015
Wingz and Gunz

Warmup: 4 sets of unassisted pull-ups to failure (do negatives if you can't do pull-ups)

Wide-Grip Pull-Ups (assisted or anassisted): 4x8

Wide-Grip Lat Pull-Downs: 3x20

Barbell Row: 5x8

Single Arm Dumbell Row: 5x8 each arm @30lbs

Seated Cable Row: 4x15

Flat Bar Straight-Arm Pull-Down: 4x12

Barbell Curls: 5x8 @40lbs

Seated Dumbell Curl Drop Set: 4x(8@20lbs, 8@15lbs, 8@8lbs)

Seated Dumbell Hammer Curl Drop Set: 4x(8@20lbs, 8@15lbs, 8@8lbs)

Barbell 21's: 4 sets @20lbs

Hanging Leg Raises: 5x20

Cardio: 6 30-second sprints @incline 8.0 and speed 11.0



Wednesday, June 17, 2015
Quad Destruction

Warmup:

3 sets side squat walking across the room

2x20 lying leg curls @30lbs

2x20 leg extension machine @50lbs

Back Squat: 4x15 @95lbs (ass to the grass..for real)

Walking Lunges: 3x14 (7 each leg) @25lbs each hand

Goblet Squat: 4x20 @20lb dumbell

Bulgarian Split Squats: 3x20 each leg @bodyweight

Weighted Hip Thrusts: 4x20 @60lb barbell across lap

Dumbell Stiff-Legged Deadlift: 1x15 @25lb dumbells, 1x15 @30lb dumbells, 2x15 @35lb dumbells

Seated Calf Raises: 4x15 @45lb plate

Lying Leg Curls: 3x12 @50lbs

Leg Extension Machine: 3x12 @70lbs

Burnout: 3 sets of 45 second wall-sits

 

Go eat protein and carbs!!



Thursday, May 28, 2015
Summertime Shoulders

Warmup Superset x3:

20 standing lateral raises @5lbs each hand

20 standing front raises @5lbs each hand

20 seated reverse flyes @5lbs each hand

Standing Dumbell Shoulder Press: 4x12 @20lbs each hand

Seated Dumbell Shoulder Press: 4x12 @20lbs each hand

Front Plate Raise: 4x12 @25lb plate

Upright Barbell Rows: 4x12 @40lb barbell

Standing Bentover Lateral Raises: 4x12 @10lbs each hand

Reverse Flyes Machine: 4x12 @60llbs

Kneeling Cable Crunches: 5x20 @90lbs resistance



Wednesday, May 27, 2015
Legs (focus on quads)

Warmup Superset x2:

20 Leg Extensions @40lbs

20 Lying Leg Curls @30lbs

Back Squats (ass to GRASS):

1 Warmup Set @45lb bar

1x8 @95lbs

1x8 @115lbs

2x8 @135lbs

Good Mornings: 3x12 @65lbs

Leg Press: 5x20 @1 45lb plate each side

Walking Lunges: 4x12 each leg @30lb dumbells

Goblet Squats w/dumbell:

1x20 @20lbs

1x20 @30lbs

2x20 @40lbs

Side Lunges: 2x12 each leg @30lb barbell on back

Curtsy Squats: 2x12 each leg @30lb barbell on back

Seated Calf Raises: 4x12 @45lb plate

Leg Extension Drop Set x2: 8@90lbs, 8@70lbs, 8@60lbs, 8@40lbs, 8@20lbs

Cardio: 3x5 minutes jump rope



Thursday, May 14, 2015
Chest, Triceps and Shoulders

Warmup: 5x10 bodyweight hanging dips

Dumbell Bench Press: 4x10 @30lbs

Superset x4:

10 Incline Dumbell Bench Press @25lbs

12 Incline Dumbell Flyes @12lbs

Cable Flyes: 4x20 @15lbs

Superset x4:

20 Overhead Dumbell Tricep Extensions @20lbs

12 Bentover Dumbell Kickbacks @8lbs

Reverse Grip Straight Bar Triceps Push-Down: 4x12

Rope Triceps Pull-Downs: 4x12

Superset x3:

12 Close-Grip Bench Press @30lbs

10 Skull Crushers @30lbs

Superset x5:

12 Seated Alternating Dumbell Shoulder Press @17lbs

10 Front Raise - Swing to Sides - Laterally Lower Down @8lbs

Superset x4:

12 Upright Rows @40lb dumbell

12 Bentover Lateral Raises @5lbs each hand

Core:

4x20 Hanging Leg Raises

4x20 Kneeling Cable Crunches



Tuesday, May 12, 2015
Laaaaaags.

Warmup:

2x20 leg extensions @50lbs

2x20 lying leg curls @20lbs

Smith Machine Back Squats with pause at the bottom:

1 warmup set x12 @45lb bar

1x12 @65lbs

4x12 @95lbs

Barbell Good Mornings:

1 warmup set @45lb bar

4x12 @85lbs

Leg Press:

1 warmup set @90lbs (1 45lb plate each side)

4x10 (knees touch to chest each rep) @180lbs (2 45lb plates each side)

Sumo Squats: 4x12 @50lb barbell on back

Superset x4:

8 Bulgarian Split Squats each leg @25lb dumbells

20 Weighted Hip Thrust @60lb barbell

Dumbell RDL: 5x10 @35lb dumbells

Booty Blaster Machine: 4x12 each leg @30lbs

Seated Calf Raises: 5x15 @45lb plate

Superset x3:

15 Leg Extensions @60lbs

15 Lying Leg Curls @30lbs



Friday, May 08, 2015
Shoulders and Legs (random, I know)

Warmup: 3x12 lateral raises @12lb dumbells

Seated Shoulder Press:

1x12 @20lbs

1x12 @25lbs

4x12@25lbs

1 drop set: 12 @30lbs, 12 @25lbs, 12 @20lbs, 12 @15lbs, 12 @12lbs

Seated Shoulder Press Machine: 4x12 @35lbs each side

Superset x4:

12 Upright Rows w/pause at the top @30lb barbell

12 bentover lateral raises @10lbs each hand

Reverse Fly Machine: 4x12 @40lbs

Deadlift:

1 warmup set of 12 @45lb bar

1x12 @95lbs

1x10 @115lbs

2x8 @145lbs

2x6 @165lbs

Leg Press: 4x10 @180lbs

Core: 4x15 decline bench situps (weighted)

Sprints: 6 sets of 30 second sprints at 10 speed and 5 incline



Wednesday, May 06, 2015
Boobies and Triceps

Warmup: 4 sets of hanging dips to failure

Superset x4:

12 Incline Dumbell Bench Press @25lbs

15 Incline Dumbell Flyes @12lbs

Superset x4:

10 Single-Arm Flat Bench Dumbell Press @25lbs

15 Flat Bench Dumbell Flyes @12lbs

Superset x4:

20 Overhead Tricep Dumbell Press @20lbs

12 Bentover Dumbell Tricep Kickbacks each side @12lbs

Cable Flyes: 4x15 @20lbs

Superset x4:

12 Tricep Rope Extensions @40lbs

12 Reverse-Grip Tricep Single-Arm Extensions @10lbs

Core:

5x20 Hanging Leg Raises

3x15 Decline Bench Crunches



Tuesday, May 05, 2015
Legs if you dare

Warmup:

2x20 leg extension @50lbs

2x20 lying leg curls @40lbs

Smith Machine Back Squats (deep, ass-to-grass):

1x12 Warmup Set @45lb bar

1x12 @65lbs

4x12 @95lbs

Dumbell RDL Drop Sets x3:

10 @35lbs each hand

10 @30lbs each hand

10 @12lbs each hand

Full-Range Lunges (one side at a time, go from front lunge to back lunge. that's one.):

4x10 @50lbs bar (20 total lunges, one is front AND back)

Curtsy Squats: 4x10 each side @50lb barbell

Superset x4:

20 Goblet Squats @20lb dumbell

15 Weighted Hip Thrusts @70lb barbell

Leg Extension Drop Sets x2:

6 @100lbs, 6@ 80lbs, 6 @60lbs, 6 @40lbs, 6 @20lbs

Lying Leg Curl Drop Sets x2:

6 @50lbs, 6 @40lbs, 6 @30lbs, 6 @20lbs

Seated Calf Raises: 4x15 @45lb plate

Body-weight Side Lunges: 3x10 each side



Monday, May 04, 2015
Back flexin'

Warmup: 

3 sets of pull-ups to failure

3 sets of 5 negatives (jump up to top of a pull-up then slowly - slowwwwwly lower yourself down)

Lat Pulldowns 4 sets @45lb plate:

12 Single arm each side

10 double arm

Superset x4:

12 Reverse Grip Bentover Barbell Row @50lbs

12 Single Arm Dumbell Row @25lbs

Close-Grip Cable Pull-Downs: 4x12

Seated Cable Row: 4x12

Lat Pulldowns: 4x12

Core:

5x15 Kneeling Cable Crunches



Wednesday, April 29, 2015
Leg Day (quad focus)

Warmup: 2 sets of 8 single-leg squats each leg

Back Squats:

1 warmup set 12 reps @45lb bar

8 @95lbs

8 @115lbs

8@135lbs

8 @115lbs

8 @95lbs

8 @45lb bar

Good Mornings: 3x12 @45lb bar

Deadlifts:

1 warmup set 12 reps @45lb bar

1x8 @95lbs

4x8 @145lbs

Superset x4:

8 step-ups each leg @30lb dumbells in each hand

15 weighted hip thrusts @70lb bar in lap w/pause at top of last rep

Superset x4:

10 bulgarian split squats each leg @20lb dumbells each hand

12 stiff-legged deadlifts @20lb dumbells each hand

Booty Blaster Machine: 4x12 each leg

Seated Calf Raise Machine: 4x12 @45lb plate

Leg Extensions: 7x8 @100lbs



Monday, April 27, 2015
Light Leg Day

Warmup: 5 min on bike

Back Squats (ass to grass, pause at bottom): 5x10 @95lbs

RDL: 4x12 @45lb bar

Reverse Barbell Lunges: 4x8 each leg @95lbs

Leg Press: 4x10 @180lbs

Superset x4:

12 Weighted Hip Thrusts (back on bench, butt on floor) @70lbs barbell

8 Curtsy Squats each leg @70lbs barbell

Seated Calf Raise Machine: 4x12



Monday, April 27, 2015
Arms Day!

Warmup:

4x hanging dips to failure

2x20 Alternating Seated Dumbell Curls @12lbs

Alternating Bicep Curls Drop set: 4x (8 each arm @17.5lbs, 5 each arm @15lbs)

Alternating Hammer Curls Drop set: 4x (8 each arm @17.5lbs, 5 each arm @15lbs)

Standing Cable Bicep Curls: 4x12

Superset x4:

12 Standing Barbell Curls @20lbs

12 Seated Concentration Curls each arm @10lbs

Superset x4:

12 Close-Grip Bench Press @40lbs bar

12 Skull Crushers @40lbs bar

Superset x4:

12 Standing Cable Tricep Rope Extensions

12 Overhead Dumbell Tricep Extension 

Standing Cable Reverse-Grip Single-Arm Tricep Extension: 4x12 each arm @10lbs

 



Monday, April 27, 2015
Back Day, grow some wingz

Warmup: 4 sets of pull-ups to failure

Single-Arm Lat Pull-Down: 4x15 each arm @45lbs

Superset x4:

10 Single-Arm Dumbell Row each side @30lbs

12 Reverse-Grip Bentover Barbell Row w/pause at the top @40lbs

Superset x4:

12 Wide-Grip Lat Pulldowns

12 Narrow-Grip Lat Pulldowns

Inverted Rows (hanging from smith machine with feet up on bench): 4xfailure

Kneeling Cable Face Pulls: 4x12

Deadlifts: 4x8 @145lbs 



Tuesday, April 21, 2015
Chest and Shoulders

This is a very advanced upper body workout. I posted the weight that I used for each exercise, but you may want to use less weight. Use whatever you're comfortable with - but still challenge yourself. You should be struggling by the last rep. Beginners should only do 3 sets of each superset, not 4.

Chest Warmup:

2x20 Cable chest flys @15lbs

4xfailure bodyweight dips

Superset x4:

10 Flat Bench Dumbell Press @30lbs

12 Flat Bench Dumbell Flys @12lbs

Superset x4:

10 Incline Bench Dumbell Press @25lbs

12 Incline Bench Dumbell Flyes @12lbs

Superset x4:

12 Cable Flyes @20lbs

10 Push-ups

 

Shoulders Warmup:

Superset x3:

12 Cable Front Raises each side

10 Cable Lateral Raises (cross the cables behind your back)

Dumbell Shoulder Press: 5x10-12 @20lbs

Seated Dumbell Single Arm Lateral Raise: 4x12 each side @12lbs

Superset x4:

12 Upright Rows w/pause at the top @30lbs barbell

12 Bentover Lateral Raises @10lbs each hand

Rear Delt Machine: 3x12 @20lbs

 

Core Work:

3x15 hanging leg raises

3x15 reverse decline bench leg raises

 

Cardio:

2 15-second warmup sprints speed @10mph incline @6

6 15-seond sprints speed @12mph incline @8

2 15-second tredmill pushes (turn tredmill off and push the tred by yourself - you should be leaning forward, hands on tredmill, sprinting)



Sunday, April 19, 2015
Leg Destroyer (advanced)

Warmup:

5 minutes bike

2x20 leg extensions

Front Squats (narrow stance, ass-to-grass): 4x12 @95lbs

Stiff Legged Deadlifts: 3x12 @95lbs, 2x8 @145lbs

Classic Deadlifts: 3x12 @95lbs, 2x8 @145lbs

Bulgarian dumbell Split Squats: 3x10 each leg @20lbs

Superset x4:

10 single-leg dumbell RDL each side @20lbs

15 sumo goblet squats @20lbs

Superset x4:

8 curtsy squats each side @40lbs (barbell)

15 weighted hip thrusts with shoulders on a bench @70lbs (barbell)

Standing Calf Raises: 3x20 @20lbs dumbells each hand

Glute Blaster Machine (or cable booty kickbacks): 3x12 each leg

Burnout:

3 sets of leg extension drop sets

8,8,8,8

 



Tuesday, March 24, 2015
First Leg Day Back!

Warmup: 5 min on bilke

Superset x3 (do each move with a 50lb barbell on back):

15 back squats

15 stiff-legged deadlifts

15 deadlifts

 

3x10 Alternating forward/backward lunges each side @50lb barbell on back

3x10 Dumbell Bulgarian Split Squats w/20lb dumbell each hand

3x20 Barbell Hip Thrusts @40lb dumbell across lap

3x10,10,10 drop set on lying leg extension machine

3x10,10,10 drop set on leg extension machine



Wednesday, March 18, 2015
LIGHT full-body first workout back after foot injury :(

Warmup: 5 min on bike

Pullups: Unasissted, 5 sets to failure each time then 3 sets of 3 negatives

Dips: 3 sets to failure each time

Superset x4:

10 Bicep Curl >> Shoulder Press

20 bodyweight squats

Lat Pull-downs: 3x15

Superset x3:

10 Reverse grip dumbell bench press

15 overhead dumbell tricep extensions

Superset x3:

5 front raises

5 lateral raises

5 bent lateral raises

Leg extensions: 2 drop sets 8, 8, 8, 8, 8

Lying leg curls: 2 drop sets 8, 8, 8, 8, 8

Ab wheel roll-outs: 3x8



Tuesday, February 17, 2015
Beasty Leg Day!

Warmup: 5 min biking

Leg Extensions: 2x20

Leg Curls: 2x20

Back Squats: 4x15 @ 95lbs

Romanian Stiff Legged Deadlifts: 3x12 @95lbs

Sumo Deadlifts: 3x10 @95lbs

Barbell Curtsy Squats: 4x10 each leg @50lb barbell

Superset x3:

20 Weighted Hip Thrusts w/upper back on bench

10 single-leg RDL each side

Calf Raises: 3x30 @50lb barbell on back

My new favorite burnout:

5 times through the entire sequence >>

Tuck jump over a triple step

Box jump

10 switch lunges

10 jump squats



Tuesday, February 17, 2015
Pull-Ups!! Back day.

Deadlifts: 10@95lbs, 9@135lbs, 8@

Unassisted Pull-Ups: I was able to do 4, 3, 2, 2, 1, 1

Negative Pull-Ups (jump up to top position, slowly lower yourself down): 3x5

Wide-Grip Assisted Pull-Ups: 3x8

Single Arm Bentover Dumbell Row: 4x8 each side @30lb

Kneeling Cable Face Pulls: 3x15

Kneeling Cable Crunches: 5x20



Tuesday, February 10, 2015
Bodyweight Chest, Triceps, and a little core

Bodyweight Parallel Bar Dips: 4 sets to failure

Superset x4:

10 Push-up with one hand on medicine ball, roll ball to other hand

10 Dumbell Flyes on a physioball

Superset x4:

10 Triceps Push-ups

10 Bodyweight triceps extension on smith machine

Hanging Leg Raises: 4 sets of 15

Cardio: 20 minutes incline walking on tredmill (incline: 10.0, speed: 3.5)



Tuesday, February 10, 2015
Leg Day is the BEST Day

Warmup: 5 minutes on bike, walking toe touches, vertical and horizontal leg swings

Back Squat: 4x10 @115lbs

RDL: 4x10 @115lbs

Bulgarian Split Squat w/triple pulse at the bottom: 3x8 each leg w/20lb dumbells each hand

Superset x3:

15 Weighted Hip Thrust with back on bench @60lb bar

20 Standing calf raises with 60lb bar on back

Burnout x5:

Tuck jump over a triple stacked step

Immediately Box jump onto a high box

Jump off box

Immediately do 10 jumping switch lunges

Immediately do 10 jump squats

 

PROTEIN!!! (and rehydrate)



Friday, February 06, 2015
Brutal Full-Body Circuits

10 sets:

1 pull-up >> 5 burpies

 

5 sets:

10 heavy overhead barbell squats

15 heavy kettlebell swings

5x tricep push-up >> 10 mountain climbers

 

3 sets:

barbell lunge across room

reverse barbell lunge back across room

8 ab-wheel rollouts



Wednesday, January 21, 2015
Legs Legs Legs!

Front squat: 3x12 @65lbs

RDL: 3x15 @65lbs

Front lunge to back lunge: 24 total each side x3

 

Superset x3:

12 Deficit Sumo Squats @50lbs dumbell

12 Physioball Hamstring Curls

 

Superset x3:

20 Weighted Hip Thrusts @60lbs

20 Standing Calf Raises @25lb dumbells each hand

 

Burnout: 3x30 seconds wall sit



Wednesday, January 21, 2015
Shoulders, Core, Tabata Sprints and Jump Rope!

Superset x4:

10 Seated Arnold Shoulder Press @20lb dumbells

10 Front raise>>swing arms to sides>>laterally lower @12lb dumbells

 

Superset x4:

10 Upright Rows @40lb barbell

12 Bentover Lateral Raises @12lb dumbells

 

5x20 Kneeling Cable Crunches @55lb resistance

5x20 Side plank hip dips each side

5x5 RKC Planks

5x10 25lb Vertical Plate Press Sit-Ups with knees in air parallel to floor

5x8 Ab-Wheel Rollouts

 

2 Sets of Tabata Sprints:

Set tredmill to speed: 8, incline, 7

Sprint 20 seconds, jump off for 10.
Repeat 8 times for a total of 4 minutes.

This is one set - rest and then do another.

 

3x 5minutes jump rope



Thursday, January 15, 2015
Cross-Room HIIT

Each exercise has a moving part and then a stationary part.

Do the moving part across the room, then the stationary, then the movement back across the room, then the stationary.

Repeat the entire circuit 2 to 3 times, depending on your fitness level.

1. Inchworm across the room, 5 push-ups, inchworm back, 5 push-ups.

2. Low-squat side lunge across the room, tricep push-up >> jump feet into squat x5, low-squat side lunge back, tricep push-up>>jump feet into squat x5

3. Broad jump across the room, 20 plank rows, broad jump back, 20 plank rows

4. Lunge across room, 10 alternating chest fly with leg raise, lunge back, 10 alternating chest fly with leg raise

5. Reverse lunge across room, 20 plank supermans with alternating arm and leg lift, reverse lunge back, 20 plank supermans with alternating arm and leg lift

6. High knees across room, 10 squat to shoulder press, high knees back, 10 squat to shoulder press



Monday, January 12, 2015
Post-Holiday Leg Destruction

Back Squats: 4x8 @135lbs

Good Mornings: 3x12 @65lbs

Dumbell Bulgarian split squat with triple pulse at the bottom: 3x10 each leg @20lbs each hand

Leg Press: 2 sets, 50 narrow-stance and 50 normal (100 in a row, 200 total) @25lb plates each side

Leg Extensions: 3x8 @90lbs

Superset x3:

12 physioball ham curls

12 lateral lunges



Thursday, January 08, 2015
Post-Holiday Burn

45 seconds as fast and as many as you can, 15 seconds rest.

Do entire circuit 3 times.

2 minutes rest in between circuits.

1. From a kneeling position, jump up to a squat. Then do 20 high knees. Kneel back down. Repeat.

2. Overhead Squats (I did 40lbs bar).

3. 10 Mountain climbers, push-up, plank row each side, repeat.

4. Overhead alternating reverse lunges (40lbs bar).

5. Triceps push-up, plank jack. Repeat.

6. RDL, Clean, Push-press. (40lbs bar) Repeat.

7. Start in plank position on your elbows, in one swift motion push up onto your hands. Back to elbows. Repeat.



Monday, December 29, 2014
Arms, Abs and Cardio!

Superset x3:

8 Seated Shoulder Press @20lbs each hand

8 front raise >> swing to sides, lower laterally @12lbs each hand

Dips: 3 sets to failure @bodyweight

Barbell Bicep Curls: 3x10 @40lb barbell

Superset x3:

12 Skull Crushers @30lbs barbell

12 Bentover lateral raises @12lbs each hand

Superset x3:

15 close-grip bench press @30lbs

15 barbell bicep curls @30lbs

Upright Rows: 3x10 @30lbs

Decline Bench Sit Ups: 3x15 @25lb plate on chest

Hanging Leg Raises: 1 set to failure

Kneeling Cable Crunches: 3x15 @65lbs resistance

Ab Wheel Rollouts: 3x10

Standing Oblique Dumbell Crunches: 3x10

Jump Rope: 15 minutes



Sunday, December 28, 2014
Chest and Back (push and pull!!)

Warmup: 2xfailure push-ups on upside down bosu ball

Narrow grip Pull-Ups: 3xfailure @bodyweight

Wide Grip Pull-Ups: 3xfailure @70lbs resistance

Incline Bench Dumbell Press: 3x10 @25lbs each hand

Inverted Rows (hang horizontal from smith machine): 3x8

Superset x3:

12 Cable Crossovers

12 Bentover reverse-grip rows

Superset x3:

12 wide-grip lat pulldowns

10 single-arm dumbell bench press each side @20lb dumbell

Kneeling cable face-pulls: 3x12

 



Saturday, December 27, 2014
Leg Blaster

Back Squat w/5 second pause at the bottom: 4x10 @95lbs

RDL: 3x12 @95lbs

Stationary Barbell Split Lunges: 3x12 each leg @65lbs

Sumo Goblet Squat Drop set: 3x45 (15 @ 45lbs 15@25lbs 15@bodyweight)

Weighted Hip Thrust: 3x12 @70lbs

Superset x3:

10 Dumbell crossover step-ups onto bench

15 physioball hamstring curls

Burnout: 3xfailure leg extensions

Cardio: 25min uphill walking



Tuesday, December 09, 2014
Deadlift PR!!! (back and biceps) #wings

Narrow Grip Pull-Up: 3 sets to failure, bodyweight

Wide Grip Pull-Up: 3 sets to failure, 90lb resistance assistance

Deadlift: 10@135lbs, 8@145lbs, 6@155lbs, 5@175lbs

Superset x3:

8 barbell curls @40lbs

16 alternating hammer curls @15lbs each hand

Superset x3:

10 reverse-grip bentover barbell row @50lbs

10 single-arm bentover dumbell row on bench @25lbs

Close-grip lat pulldowns: 3x12 @75lbs

Incline dumbell curls: 4x8 @15lbs

Cardio: 20 min total (3 minutes incline 15, 1 minute incline 1.0, 30 second sprint. repeat up until 20min)



Thursday, December 04, 2014
Heavy Leg Supersets

Warmup: 1 set of 20 back squats w/45lb bar

Back Squats: 4x6 @135lbs

Stiff Legged Barbell Deadlifts: 4x8 @115lbs

Superset x3:

10 Single Leg Bulgarian Split Squats on bench w/20lb each hand

10 Wide Stance Sumo Squats @60lbs dumbell

Superset x3:

10 Curtsy Squats each leg w/25lb each hand

10 Barbell Hip Thrusts with shoulders on bench @60lbs

Superset x3:

10 Single Leg Stiff Legged Deadlift @20lbs

10/10/10 Standing Calf Raises @60lb bar on back (10 toes forward, 10 pointing in, 10 pointing out)

Leg Extensions: 4x8 @80lbs

Burnout x3:

On all fours, one side at a time, 30 in a row, 10 straight leg raises, 10 bent knee ceiling kicks, 10 fire hydrants

30 sec. Wall Sit



Saturday, November 15, 2014
Lateral Leg Day

Back Squats with 5-second pause at the bottom: 4x10 @95lbs

Good Mornings: 4x10 @75lbs

Lateral Barbell Squat Lunges: 3x10 each side @45lbs

Leg Press: 3x8 @200lbs

Superset x3:

10 Curtsy Squats each side @30lbs dumbell

12 Hip Thrusts @60lb dumbell

Superset x3:

10 Single Leg RDL each side @30lb dumbell

30 Calf Raises @30lb dumbell each hand

Leg Extension: 4x8 @90lbs



Friday, November 07, 2014
Deadlift City: Back and Biceps!!

Deadlift: 12 @95lbs, 10@115lbs, 8@135lbs, 6@155lbw, 6@155lbs

Barbell Curls: 3x12 @30lbs

Superset x3:

10 Incline Dumbell Curls @12.5lbs

10 Standing Alternating Cross-Body Hammer Curls @17.5lbs

Assisted Wide-Grip Pull-Ups: 3 sets to failure each time

Bentover Reverse-Grip Barbell Row: 3x12 @40lbs

Wide-Grip Lat Pull-Down: 3x12

Cardio:

5 minute jump rope

20 minutes on the tredmill: 3 minute incline 15.0, 1 minute incline 1.0, repeat (speed 3.5 the whole time)



Thursday, November 06, 2014
Chest and Tricep DROP SET Death :)

Bench Dumbell Press: 3x (12, 12, 12) Drop the weight by 25% each time

 

Superset x3:

12 Bench Dumbell Flyes

12 Bench Dumbell Pullovers

 

Lying Dumbell Tricep Extensions: 2x15

 

Superset x3:

10 Incline Single-Arm Dumbell Press each side

12 Incline Dumbell Flyes

 

Seated Overhead Tricep Dumbell Extension: 3x12

 

Burnout: 1 set of push-ups to failure

 



Tuesday, November 04, 2014
Back on the Saddle: Leg Day

Warmup: 2x15 stability ball squats

Back Squats: 5x5 @135lbs

Romanian Deadlifts: 4x8 @135lbs

Stationary Barbell Split Squats: 3x12 each leg @65lbs

Superset x3:

8 Bodyweight Pistol Squats each leg (I hold onto a vertical bar, do them without if you can)

8 Bulgarian Split Squats each leg @20lb dumbells

Leg Press x3:

10 Single Leg press @25lbs each side

20 Leg press with toes, heels, and knees all pressed together

Lying Leg Extensions: 2x15

Lying Leg Curls: 2x20

Burnout x2:

15 lying hamstring curls with feet on physioball

10 jump squats

10 split squats

30 second wall-sit



Tuesday, October 28, 2014
Wobble Wobble It's Leg Day

Back Squats: 4x8 @115lbs (5 count on the way down, very slow, explode up)

Lunges: 4x16 each side, one side at a time. Do a forward lunge, swing leg right back into a reverse lunge, then repeat, for a total of 16 each side.

Sumo Squat Dumbell Drop Sets: 15, 15, 15 (line two dumbells up, 45lbs and 25lbs. Do 15@45lbs, step back and immediately do 15@25lbs, step back and immediately do 15@bodyweight)

Superset x3:

8 single leg RDL with 25lb dumbell

10 narrow-stance squats with 15lb dumbells each hand

Superset x3:

20 Hip thrusts with back on bench and bar in lap @50lbs

20 Standing calf raises @50lb bar on back

Leg Curls: 3x8 heavy

Leg Extensions: 3x8 heavy



Monday, October 27, 2014
HIIT Total Body Challenge

4 Sets of 10:

70lb RDL >> Clean >> Front Squat

Drop Bar

Burpie

3 Sets:

Across the room and back: broad jump, tricep push-up and repeat

Put hands on bench and hop feet from side to side, 20 times

3 Sets:

20 Heavy kettlebell swings

100 reps of jump-rope

10 heavy ball slams

15 plank-jacks (think jumping jacks but in plank position)

Tabata Sprints:

20' sprint at speed: 8, incline: 8

jump off to sides and rest 10'

repeat for 4 minutes straight

 

and then go puke.



Saturday, October 25, 2014
Shoulders and ABS death

Warmup: 5 minute plank

Superset x3:

10 Seated alternating dumbell press @20lbs each hand

10 Lateral dumbell raises @12lbs each hand

Superset x3:

10 upright barbell rows @30lbs

10 front dumbell raises @12lbs each hand

10 bentover lateral raises @12 lbs each hand

Superset x3:

10 Kneeling Cable face pulls

10 Machine rear delt flyes

Core Circuit - repeat 3x:

10 lay on back holding bar straight above your face, straight arms, sit up, slowly roll back, keeping arms straight the whole time

20 russian twists with medicine ball

10 ab roll-outs, use dumbells if you don't have the ab roller

15 pike-ups on the medicine ball

10 standing oblique crunches each side with 45lb weight

Bonus burnout challenge x2:

Walk your feet up the wall into a handstand.

Tap your shoulders alternating 10 times total.

Walk feet halfway back down wall as you walk your hands out.

Your body should be parallel to the floor.

Do 20 mountain climbers off of the wall.

Rest.



Saturday, October 25, 2014
Chest and Triceps :)

Warmup: 5 minute jump rope

Superset x3:

10 Dumbell Bench Press @25lbs each hand

10 Push-Ups

Superset x3:

10 Bench Dumbell Flyes @15lbs each hand

10 Bench Dumbell Pullovers @25lb dumbell

Dips: Bodyweight, 3 sets each time till failure

Superset x3:

10 Cable Straight Bar pull-downs

10 Overhead Dumbell triceps press

Superset x3:

10 Cable Rope Pull-aparts

10 Single-arm reverse-grip cable tricep extensions

 



Wednesday, October 22, 2014
Leg Day - switch it up!!

Back Squats: 1 warmup set, 3x8 @115lbs

Front Squats w/ 3 second pause at bottom: 4x10 @65lbs

Good Mornings: 4x10 @65lbs

Superset x3:

10 bulgarian split squats each leg @20lb dumbells in each hand

10 single-leg romanian deadlift each leg @20lb dumbells in each hand

Superset x3:

10 curtsy squats each leg @20lb dumbells in each hand

30 calf raises @20lb dumbells in each hand (10 toes forward, 10 toes out, 10 toes in)

Burnout x3:

10 jump squats

10 switch lunges

30 second wall sit

 



Wednesday, October 15, 2014
Full Body HIIT Death :)

3x Through:

100 Jump Rope

5 Weighted Burpies

5 Heavy Dumbell Squat to Shoulder Press

20 Plank Rows

 

3x Through

100 Jump Rope

10 Double Tricep Push up >> RDL >> 3 Bicep Curls

50 Sumo Squat Pulses

40 Mountain Climbers

 

3x Through

100 Jump Rope

10 Lunges each side with hammer curl at end of each rep

10 Double Dumbell Row >> Push-Up

30 Standing Alternating Oblique Crunches with Dumbells

 

3x Through

100 Jump Rope

10 bentover lateral raises >> 10 Triceps Kickbacks

10 Alternating Dumbell Chest Flyes with leg raises (don't let feet touch ground, hover whole time)

10 Bodyweight Jump Squats



Monday, October 13, 2014
HIIT Total Body Cardio/Strengh

45 seconds on at 100% effort, 15 seconds off

Repeat entire circuit 3 times

1. Kettlebell Swings

2. Walk hands out to push-up, walk hands back in to feet

3. High Knees

4. Bodyweight prisoner squats

5. Bench toe touches

6. Thruster > Tricep pushup

7. Barbell stiff legged deadlift > Clean > Shoulder Press

8. Switch lunges

9. Plank rows

10. Physioball crunches



Sunday, October 05, 2014
Pre-Fatigue Triceps and Chest

Bodyweight Dips: 3x6

Tricep Rope Extensions: 3x12

Superset x3:

10 Overhead dumbell tricep extensions

10 Dumbell bench press

Superset x3:

10 incline dumbell press

10 lying bench dumbell flyes

Cable Crossovers: 3x12

Alternating push-ups with one hand on 1/2 bosu ball: 3x10 each arm



Sunday, October 05, 2014
Pre-Fatigue Biceps and Back

Barbell Curls: 3x12

Incline Bench Curls: 3x10

Alternating Cross-Body Curls: 3x10

Bentover reverse-grip barbell row: 4x10

Wide-Grip Lat Pull-Downs: 3x12

Pull-Ups: 4x6 (assisted)

Low Back Hyperextensions: 3x10

Superset x3:

10 Bentover single-arm Dumbell Row each side

10 bicep concentration curls each arm



Sunday, October 05, 2014
Squat-Pause DEATH (legs)

Back Squats: 4x10 with a long pause at the bottom of each rep

Front Squats: 4x10 with a long pause at the bottom of each rep

Barbell Lunges: 3x12 each leg

Stiff Legged Deadlift: 4x10

Superset x3:

20 Hip thrusts (upper back on bench, but on floor, bar in lap, thrust up)

30 calf raises with same bar on your back (10 toes forward, 10 toes out, 10 toes in)

Dropset Lying Hamstring Curl Machine: 10, 10, 10, 10, 10

Dropset Leg Extension Machine: 10, 10, 10, 10, 10

I promise you I'm still not walking correctly today, and I did this workout three days ago.



Wednesday, September 24, 2014
Back and Biceps

Warmup: 1 set of narrow-grip pull-ups, unassisted, to failure

Wide-Grip Assisted Pull-Ups: 4x8

Deadlift: 12 (warmup), 10 (add weight), 8 (moderate weight), 6 (go heavy), 4 (really heavy), 4 (really heavy)

Inverted Row (hang from smith machine with legs straight out): 4x10, bodyweight

Superset x3:

12 single arm row each arm with 25lb dumbell

10 Standing Zottman Curls each arm with 15lb dumbell (normal bicep curl on the way up, twist wrists at the top for reverse curl on the way down)

Alternating Incline Bench Hammer Curls: 3x10 @15lbs

Seated Row Machine: 3x10 @75lbs

Barbell Bicep Curl: 3x10 @30lbs

Superset x3:

10 Kneeling Cable Face Pulls

10 Alternating Reverse Grip Cable Bicep Curls



Wednesday, September 24, 2014
Legs! (yesterday)

Back Squats: 15 (warmup), 12 (add weight), 10 (moderate weight), 6 (heavy), 5 (push to max)

Stiff Legged Deadlifts: 15 (warmup), 12(add weight), 10 (moderate weight), 6 (heavy), 5 (push to max)

Superset x3:

8 dumbell step-ups each leg with 30lb weights in each hand

20 weighted hip thrusts (shoulders on bench, bar in lap)

Superset x3:

10 bulgarian split squats each leg with 20lb weights in each hand

20 calf raises with 20lb weights in each hand

Superset x3:

10 Single leg RDL each side with 20lb dumbell

10 bodyweight lateral lunges each side

Burnout:

Dropset lying hamstring curls: 10, 10, 10, 10, 10 dropping weight each time, 50 in a row

Dropset leg extensions: 10, 10, 10, 10, 10 dropping weight each time, 50 in a row

Cooldown: stumble to your car



Tuesday, September 09, 2014
Jump-Rope HIIT

Repeat each exercise at 100% effort for 50 seconds. Rest for 10 seconds. Move to the next exercise. Repeat entire circuit three times.

Jump Rope

Box Jump => Burpie

Jump Rope

Tuck-Jump => 10 Alternating box toe touches

Jump Rope

Walk Feet up wall to handstand, 10 shoulder taps in handstand, walk feet to parallel, 20 mountain climbers

Jump Rope

Start Jump => 2 Triceps Push-Ups

Jump Rope

10 Plank Jacks, 10 Plank with knee cross to opposite shoulder

 

 



Wednesday, September 03, 2014
Back and Biceps

3 Sets of Narrow Grip Pull-Ups to failure, then a set of negatives

4x5 Assisted Wide Grip Pull-Ups w/light weight assistance

Deadlift: 10@95lbs, 8@115lbs, 6@135lbs, 6@155lbs, 5@155lbs

Inverted Row: 4x10 @bodyweight

Superset x3:

10 Dbell Bench Pullovers @25lb

12 Single Arm Row @20lb

Narrow Grip Lat PullDowns: 3x10

Alternating Incline Hammer Curls: 3x10 @12.5lbs

Standing Dbell Curls (normal grip curl on the way up, twist to reverse grip on the way down): 3x10 @12.5lbs

Incline Bicep Curls: 3x10 @12.5lbs

Barbell Curls: 4x15 @20lb bar

Cardio: 30 minutes, speed 3.5, 3 minutes max incline, 1 minute no incline, repeat



Monday, September 01, 2014
Leg day leg day leg day!!!

Squats

15 @45lbs (just the bar), 12 @95lbs, 10 @115lbs, 8 @135lbs, 6 @155lbs, 6 @155lbs, 6 @155lbs

 

RDL (romanian deadlift/stif-legged deadlift)

15 @45lbs (just the bar), 12 @65lbs, 10 @95lbs, 8 @115lbs, 6@135lbs, 6@135lbs, 6 @135lbs

 

3x10 Bulgarian Split-Squats each leg @25lb each hand

 

Superset:

20 Weighted Hip Thrusts @60lbs (Shoulders on bench, butt on floor, bar in lap, lift hips straight up)

30 Calf Raises @60lb bar on back (10 forward, 10 toes out, 10 toes in)

 

3x15 Dumbell Sumo Squats @55lb

 

2x10 Alternating Curtsy Squats each leg @30lbs barbell

 

Leg Curl Drop Set (8 @140lbs, 8 @120lbs, 8 @100lbs, 8 @80lbs, 8@60lbs, 8 @40lbs)

 

Leg Extension Drop set (8 @120lbs, 8 @100lbs, 8 @80lbs, 8 @60lbs, 8 @40lbs)

 

 



Saturday, August 30, 2014
Shoulders and Abs

4x12 Seated Dumbell Shoulder Press

3x10 Hang Clean to Push-Press

 

Superset x3:

10 Upright Rows

10 Front Raises with Plate

 

Superset x2:

12 Cable Face Pulls

15 Bentover reverse flyes

 

Superset x2:

10 Push-Press

10 Lateral Raises

 

Superset x3:

10 Feet-To-Hands Leg Raises hanging from pull-up bar

15 Plank-Jacks (think jumping jacks in plank position, jump both arms and feet out at same time, then in at same time)

 

3 Sets: Walk feet up wall to handstand position, tap shoulders 10 times, walk down to horizontal, 20 running mountain climbers on wall

 

Superset x3:

12 Physioball pikes

12 Reverse Crunches

12 Vertical crunches (legs straight, point towards cieling, push upwards)

12 Mountain climbers each side



Wednesday, August 27, 2014
Back and Biceps

Superset:

Narrow-Grip Pull-ups to failure

10 Wide-Grip Pull ups

 

4x10 Deadlifts

4x10 Inverted Rows (hang from smith machine)

3x12 Seated Rows

3x12 Bentover Barbell Rows

Superset:

10 Seated Incline Alternating Bicep Curls

10 Single-Arm Rows

 

Superset:

3x12 Alternating Dumbell Hammer Curls

4x Bicep 21's

 

Superset:

12 Lat Pull-Downs

12 Single-arm Cable reverse-crip bicep curls

 

Cardio:

30 Minutes Tredmill intervals @ speed 3.5

3 minutes: incline 15.0

1 minute: incline 1.0

repeat for 30 minutes

 

5 Sprints

30 seconds: speed 10.0, incline 1.0

30 seconds: jump off to sides and rest

repeat 5x



Friday, August 22, 2014
HIIT that will make you cry for mommie after 24 minutes

50 seconds on, 10 seconds off. 3 times through.

Do each exercise continuously until 50 seconds is up. Rest for 10 seconds. Immediately start next exercise.

 

Box jump to burpie

Jump to a squat from a kneeling position => 10 bench toe touches

Walk hands out to plank => tricep push-up => walk hands back to feet

Star jump => jump back to plank => down on elbows => T-twist plank rotation, reverse

10 mountain climbers => hop up and 5 sumo squat pulses

Plank Jacks

Walk feet up wall to handstand position, tap shoulders four times alternating, walk feet back down

Kettlebell Swings



Friday, August 22, 2014
Core and Cardio

3 Sets of 15 Hanging Leg Raises (I do the first five hanging from pull-up bar, toes to hands)

3 Sets of 10 Decline Bench Sit-Ups with 25-lb Plate on chest, pause halfway down each rep for a russian twist

3 Sets of 15 Physioball Pikes

Superset x3:

Walk your feet up the wall till you're in handstand, then back down, once parallel do 20 mountain climbers with feet on the wall

Walk length of the room with 45lb plate in one hand, switch on the way back

10 Standing Oblique 45lb Plate Crunches each side

Superset x3 (each exercise in a row without stopping):

20 mountian climber

10 leg raises

10 Vertical Crunches w/legs in the air (pop feet towards ceiling)

10 Reverse Crunches

10 V-Ups

 

Tredmill: 30 minutes, speed 3.0 whole time

3 minutes: incline 15.0(max)

1 minutes: incline 1.0



Wednesday, August 20, 2014
Shoulders and Legs

Superset x3:

10 Upright Rows @40lbs

10 Barbell Press @40lbs

 

Superset x3:

12 Bentover Lateral Raises @10lbs

12 Alternating single-arm Front and Lateral Raises

 

3x12 Seated Arnold Press @20lbs

 

3x12 Rear Delt Flyes @50lbs

 

Superset x3:

20 Barbell Squats @40lbs

12 Bodyweight Jumping Switch Lunges

 

Superset x3:

20 Barbell RDL @40lbs

20 Calf Raises @40lbs

 

3x 100 Leg Press @90lbs (50 normal, 50 with toes and knees touching)

 

Superset x3:

12 Cable Booty Kickbacks each leg

12 Dumbell Sumo Squats @50lbs



Friday, August 15, 2014
Chest and Tris Pump!

4x12 Flat Bench Dumbell Bench Press @25lbs each hand

 

4x12 Incline Bench Dumbell Press @25lbs each hand

 

4x12 Flat Bench Dumbell Flyes @15lbs each hand

 

3x Hanging Bodyweight Unassisted Dips to Failure (do remainder up to 15 as tricep bench dips)

 

4x12 Flat Bench Skull Crushers @30lb bar

 

4x12 Tricep Rope Pull-Downs @40lbs

 

3x10 Alternating Push-Ups with one arm on 1/2 bosu ball (10 each side)



Thursday, August 14, 2014
Cardio and Abs

Warmup: 5 Minute Plank

Superset x3:

15 Decline Crunches w/ 25lb plate on chest

Walk length of room with 45lb plate in one hand, switch hands, walk back

10 Standing oblique crunches each side w/ 45lb plate

Superset x3:

20 Mountain Climbers

20 Reverse Crunches

3 Sets of Leg Raises from pull-up bar till failure (hang from pull-up bar and swing feet to hands)

Cardio: 30 minutes on the tredmill alternating 3 minutes @15 incline and 1 minute @1 incline. 3.0 speed whole time.



Thursday, August 14, 2014
ASHLEY HORNER's Full Body Workout "Rig For Pain" (credit to Ashley, this kicked my ass!)

5 Sets, Go all the way through without putting the bar down

5 Hang Cleans

5 Push Press

5 Front Squats

5 Lunges each leg

5 Back Squats

 

4 Sets Through

5 Man Makers

5 Squat Thrusters

5 Wall Walks with Shoulder Tap

 

3 Sets Through

15 Weighted Burpies

15 Kettlebell Swings

15 Weighted Step-Ups Each Leg



Thursday, August 07, 2014
Leg Day #2...because legggsssssssss

Superset x3:

20 Smith Machine Front Squat @65lbs

20 Lying Physioball Hamstring Curls

Superset x3:

20 Barbell Hip Thrusts @65lbs

10 Deep lunge and reach @bodyweight

Superset x3:

8 single-leg RDL => 8 normal RDL @20lbs each hand

15 calf raises (1x toes forward, 1x toes out, 1x toes in) @40lbs

Superset x3:

10 Dumbell Step-Ups Each leg @60lbs

10 Cable Kickbacks each leg 

100 Leg Press (in a row, yes, seriously) @ 90lbs

 



Wednesday, August 06, 2014
Shoulders and My FAVORITE Core Workout

Warmup: 5 minute plank

Shoulders

Push-Press: 4x10 @50lbs

Seated Arnold Press: 4x10 @15lbs each hand

Superset x3:

3x12 Front Raises

3x12 Bentover Lateral Raises

Upright Rows: 3x12

Machine Rear Delt: 3x12

Core

Superset x3:

Hang from pull-up bar, swing hands up to feet x5

10 hanging leg raises

3x10 Decline Bench Crunches, pause halfway down and Russian Twist each rep

Superset x3:

12 Stability Ball Pikes

12 Standing Oblique Crunches @45lbs

Sprints: 30 seconds on, 30 seconds off @speed 10.0, incline 1.0

(I always add sprints into my ab routines because they actually really work them! The upper body twisting from side to side chisels them out, if you're sprinting fast enough.)



Wednesday, August 06, 2014
Chest and Triceps Burnnnnnn

4 Sets of Parallel Bar Dips: 15 total, as many on parallel bars as you can, the rest as bench tricep dips

7 parallel bar, 8 bench

6 parallel bar, 9 bench

6 parallel bar, 9 bench

5 parallel bar, 10 bench

4x10 Bench Dumbell Press @25lbs each hand

Superset x3:

15 bench dumbell flyes @10lb each hand

10 push-ups

Superset x3:

12 Cable Flyes @30lbs each side

12 Tricep Rope Push-Downs @40lbs

Superset x3:

12 Overhead Triceps Dumbell Press @20lbs

10 Tricep Dumbell Kickbacks With Twist each arm @10lbs

Burnout: alternating push-ups with one hand on a 1/2 physioball



Monday, August 04, 2014
Back and Biceps (working towards unassisted pull-ups)

3 sets: Narrow-Grip Pull-Ups till failure, then negatives (I was able to do 3, then 5 negative sets - jump to top and count to five on the way down)

3x12 Wide-Grip Assisted Pull-ups

3x15 Inverted Bodyweight Rows

3x12 Deadlift @95lbs

3x12 Lat Pull-Downs @60lbs

3x12 Seated Rows @60lbs

Superset x3:

10 single-arm dumbell rows @25lbs

10 barbell curls @40lbs

Superset x3:

10 alternating Hammer Curls @15lbs

10 alternating Decline Curls @15lbs

Burnout: cable straight bar curls till failure



Monday, August 04, 2014
CRUSH the legs

Back Squat

Warmup: 1x15 @45lbs (bar only)

12 @95lbs

10@115lbs

8@135lbs

5@155lbs

Stiff-Legged Deadlift

12@95lbs

10@115lbs

8@135lbs

5@155lbs

Superset x3

15 Dumbell Sumo Squats from a defecit @55lbs (feet wide apart, each up on a step, dumbell on floor in middle)

15 lateral step-ups each leg

Superset x3

10 Leg Press w/ 5 second hold at bottom of each rep @135lbs

10 Bulgarian Split Squats each leg (20lb dumbell each hand, back leg up on bench)

Superset x3

12 lying hamstring curls @30lbs

10 jump squats

3x15 calf raises (1x toes forward, 1x toes out, 1x toes in)

3x12 leg extensions (burnout)



Wednesday, July 30, 2014
Upper Body

Superset x2:

12 Assisted Wide Grip Pull-Ups

12 Assisted Narrow Grip Pull-Ups

Superset x3:

12 inverted rows (bodyweight)

unassisted parallel bar dips till failure, the rest (up to 20) as bench dips

Superset x3:

12 wide-grip lat pull-downs (60lbs)

12 tricep rope pull-downs (40lbs)

Superset x3:

12 Bentover single arm dumbell rows (20lbs)

20 bench dips



Wednesday, July 30, 2014
Lower Body

Warmup: 30 seconds high knees

Superset x3:

12 Back Squats (115lbs)

12 Barbell RDL (60lbs)

15 jump squats

Superset x3:

10 Barbell step-ups each leg with reverse lunge (30lbs)

15 calf raises (1x straight feet, 1x toes out, 1x toes in)

Superset x3:

12 cable adducters each leg (30lbs)

12 cable booty kickbacks each leg (30lbs)

12 cable abducters each leg (30lbs)

30 minutes tredmill hill interval cardio

stretch!

 



Wednesday, July 23, 2014
My Favorite HIIT

Repeat each exercise as fast and as many as you can in a row (100%) for 50 seconds. Rest for 10 seconds, move to next exercise. Repeat entire set 3 times.

Burpee => Box jump

Star jump => Tricep Push-up

Jump up to a squat from kneeling position => 10 bench toe-touches

Bend down, touch toes, walk hands out to plank position, plank-jack your feet out and in 3 times

Jump from sumo squat to narrow squat twice, stand up and do 4 alternating toe touches

Plank-Row to T-twist with dumbells

Bicep curl => shoulder press => Jumping switch lunge with weight over head

Lying leg raise => reverse crunch => russian twist with dumbell



Wednesday, July 23, 2014
Tredmill HIIT Cardio

Warmup: 5 minute walk @ incline 1.0 speed 3.0

 

Set 1: 3 times through without stopping

30 second sprint, incline 1.0 speed 10.0

jump off, leave it running

10 burpees

10 standing toe touches (opposite hand to opposite foot)

 

rest

 

Set 2: 3 times through without stopping

30 second sprint, incline 1.0, speed 10.0

jump off, leave it running

20 bodyweight squats

10 tricep dips on the edge of the tredmill

 

rest

 

Set 3: 3 times through without stopping

30 second sprint, incline 1.0, speed 10.0

jump off, leave it running

40 total mountain climbers

10 plank-ups (push yourself up from elbows to hands, in plank position)

 

rest

 

Set 4: 3 times through without stopping

30 second sprint, incline 1.0, speed 10.0

jump off, leave it running

10 jumping switch lunges each leg

10 push-up => jump feet in to hands

 

rest

 

Set 5: 3 times through without stopping

30 second sprint, incline 1.0, speed 10.0

jump off, leave it running

reach down to touch toes, walk hands out, tricep pushup x5

crab walk position, touch toe with opposite hand, alternate for 10 reps



Monday, July 21, 2014
Legs

Warmup: 50 bodyweight squats

SUPERSET x3:

15 Lying hamstring physioball curls

15 elevated reverse lunge with knee raise each leg

 

3x10 Leg press with 5 second hold at bottom of each rep (180lbs, 2 45lb plates each side)

 

SUPERSET x3:

10 walking "double-lunges" each leg (40lb bar on back) (forward lunge one leg, right into reverse lunge opposite leg, repeat starting with opposite leg)

50 weighted calf raises

 

Romanian Stiff-Legged Deadlift Drop Sets x3 (30 reps per set, 90 total)

10 each leg @ 25lb dumbells each hand

10 each leg @ 20lb dumbells each hand

10 each leg @ 15lb dumbells each hand

 

SUPERSET x3:

15 single-leg extensions each leg (30lbs)

10 jump squats

 

3x10 single-leg pistol squats (holding onto pole, working towards letting go!)



Wednesday, July 16, 2014
Shoulders and Abs
Drop sets. Run through all sets, no rest, dropping the weight as you go. Repeat each drop set three times. (72 total repetitions)
Exercise Set 1 Set 2 Set 3
Seated Dumbell Shoulder Press 8 @25lbs each hand 8 @20lbs each hand 8 @15lbs each hand
Bentover Lateral Raises 8 @15lbs each hand 8 @10lbs each hand 8 @5lbs each hand
Front Raises 8 @15lbs each hand 8 @10lbs each hand 8 @5lbs each hand
Exercise Sets Reps Weight
Hanging Leg Raises 3 15 Bodyweight
Decline Crunch With Twist at Top 3 10 25lb plate on chest
Stability Ball Pikes 3 10 Bodyweight
Standing Oblique Crunches 3 10 45lb plate in each hand

 

Cardio: Tredmill Tabata Sprints

4 minutes long, run through twice for a total of 8 minutes

20 second sprint, speed: 8, incline: 8

10 seconds jump off to sides and rest

Repeat a total of 8 times to get to 4 minutes.



Wednesday, July 16, 2014
Back and Biceps

Warmup: 3 Sets of unassisted pull-ups to failure

Drop sets. Run through all sets, no rest, dropping the weight as you go. Repeat each drop set three times. (72 total repetitions)
Exercise Set 1 Set 2 Set 3
Single Arm Dumbell Row 8 @30lbs 8 @25lbs 8 @20lbs
Seated Cable Row 8 @70 8 @60lbs 8 @50 lbs
Lat Pull-Downs 8 @60lbs 8 @50lbs 8 @40lbs
Kneeling Cable Face-Pulls 8 @70lbs 8 @60lbs 8 @50lbs
Barbell Bicep Curls 8 @40lbs 8 @30lbs 8 @20lbs
Alternating Single Arm Hammer Curls 8 @15lbs each hand 8 @10lbs each hand 8 @5lbs each hand
Seated Incline Alternating Dumbell Curls 8 @15lbs each hand 8 @10lbs each hand 8 @5lbs each hand
Reverse Grip Barbell Curls 8 @40lbs 8 @30lbs 8 @20lbs


Friday, July 11, 2014
Chest and Triceps
Drop sets. Run through all sets, no rest, dropping the weight as you go. Whole thing 3 times.
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Bench Press 8 @75lbs 8 @65lbs 8 @55lbs 8 @45lbs 8 Push-Ups
Incline Dumbell Bench Press 8 @20lbs each hand 8 @15lbs each hand 8 @10 lbs each hand    
Overhead Triceps Extension 8 @20lbs 8 @15lbs 8 @10lbs    
Decline Bench Flyes 8 @15lbs each hand 8 @10lbs each hand 8 @5lbs each hand    
No rest between each exercise. 1min rest between sets. Repeat each set 3 times.
Set 1 Weight
Cable Crossovers 15 @30lbs
Tricep Cable PushDowns 8 @90lbs, 8 @80lbs, 8@ 70lbs

 

Cardio: 30 minutes tredmill hill intervals



Wednesday, July 09, 2014
Leg. Death.
Exercise Set 1 Set 2 Set 3 Set 4
Back Squats 25 @45lbs 15 @115lbs 10@ 135lbs 8 @ 155lbs
Stiff Legged Deadlifts 15 @95lbs 10 @115lbs 8 @135lbs 6 @145lbs

 

 

No rest between each exercise. 1min rest between sets. Repeat 3 times.
Dumbell Sumo Squat 85lbs x15
Dumbell Sumo Squat 65lbs x15
Bodyweight Sumo Squat x20

 

 

No rest between each exercise. 1min rest between sets. Repeat 3 times.
15 Crossover Step Ups each side
15 Lying Hamstring Curl

 

1 Set Pull-Ups to failure 1 Set Dips to failure

 

No rest between each exercise. 1min rest between sets. Repeat 3 times.
30lb Barbell Lunge length of room
30lb Barbell curtsy lunge length of room

 

5x leg raises to bar 3x15 single leg press, no rest, @90lbs

 

30 minutes interval hill cardio



Monday, July 07, 2014
Shoulders and Abs
Exercise Sets Reps Weight
Seated Shoulder Press 4 8 25lbs each hand
Upright Rows 4 8 50lb EZ Bar
Front Raises 4 8 10lb each hand
Standing Bent Lateral Raises 4 8 10lb each hand
Seated Rear Delt Machine 4 8 40lb
Hanging Knee Raises 3 15 Bodyweight
Decline Crunch with Russian Twist 3 10 Bodyweight
Standing Oblique Crunch 3 10 45lb Plate

 

Cardio: 15 minutes steady state Elliptical (to sweat out 4th of July Margaritas)



Wednesday, July 09, 2014
Leg Day #2
Exercise Sets Reps Weight
Deadlifts 4 8 95lbs
Stiff-Legged Deadlifts 4 8 115lb
Goodmornings 4 8 65lbs
Barbell Stationary Reverse Lunges 4 8 60lbs
Weighted Hip Thrusts (upper back on bench) 4 8 60lbs (barbell)
Smith Machine Glute Kickups (on all 4s) 4 8 65lbs
Cable Kickbacks 4 8 40lbs
Single-Leg Dumbell RDL 4 8 25lbs


Thursday, July 03, 2014
Chest and Triceps (Wednesday, July 2nd)
Exercise Sets Reps Weight
Bench Press 4 8 75lbs
Cable Crossovers 4 8 30lbs
Incline Dumbell Press 4 8 25lb
Bench Flyes 4 8 15lbs each hand
Push-Ups 4 10 Bodyweight
Tricep Dips 4 8 90lbs resistance
Tricep Cable Push-Downs 4 8 120lbs
Overhead Tricep Extensions 4 8 20lbs
Tricep Kickbacks with Twist 4 8 5lbs

 

Later in the day:

30 Minutes of Muay-Thai Boxing

15 minute warmup, drills, and shadow-boxing

5 (2-minute) rounds



Thursday, July 03, 2014
Back and Biceps (Tuesday, July 1st)
Exercise Sets Reps Weight
Wide Grip Pull-Ups 4 8 90lbs resistance
Narrow Grip Pull-Ups 4 8 90lb resistance
Lat Pull-Downs 4 8 75lbs
Seated Cable Row 4 8 75lbs
Standing Bentover Barbell Row 4 8 50lbs
Alternating Bicep Curls 4 8 15lbs
Alternating Hammer Curls 4 8 15lbs
Alternating Bicep L-Curls 4 8 10lbs
Barbell Curls 4 8 30lbs
Single Arm Cable Bicep Curls 4 8 30lbs


Thursday, July 03, 2014
Leg Day #1 (Monday, June 30th)
Exercise Sets Reps Weight
Barbell Back Squats 4 8 115lbs
Leg Press 4 8 360lbs (4 plates each side)
Dumbell Bulgarian Split Squats 4 8 20lbs each hand
Barbell Curtsy Squats 4 8 85lbs
Standing Dumbell Calf Raises 4 8 40lb in each hand
Leg Extension 4 8 75lbs