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Exercise of the Day #1: Seated High Cable Straight-bar Rows

Exercise of the Day #1: Seated High Cable Straight-bar Rows This will work your upper back, lats and core. Stretch at the top, and pull the bar slowly to your torso and contract hard for a second or two. Share

Exercise of the Day #2: Reverse Incline High Cable Straight-Row Pulldowns

Exercise of the Day #2: Reverse Incline High Cable Straight-Row Pulldowns You may need a partner/spotter to help bring the bar to you to start, and take it from you when finished, but make sure to stretch the lats at the top, and squeeze/contract hard when you get to the bottom of the movement. Share

Leg Training – February 19, 2015

Leg Training – Fedruary 19, 2015 • Standing calf raises Machine 5×10-20 • Seated Leg Extensions 4×10 • Barbell Squats (deep and low) -Set 1: 135×15 -Set 2: 135×15 -Set 3: 225×10 -Set 4: 285×10 -Set 5: 315×8 (with bands) -Set 6: 315×8 (with chains) -Set 7: 225×10 (with heavy bands) -Set 8: 225×10 (with…

Arm Training – February 18, 2015

Arm Training – February 18, 2015 • Straight-bar Cable Press-downs 4×10-15 +Superset: 1-Arm Cable Curls 3×10 each arm (cable attached at lowest point) • (Row Station) Lying Cable Curl Exercise 4×10 *see picture for reference +Superset: Reverse grip straight-bar curls 4×8 (thumbs must be ontop of the bar, not under. Hard squeeze at the top)…

Shoulders and Traps – February 17, 2015

• Military Shoulder Press 4×10-15 • Flat-Plate Side Laterals 4×10@25lbs, 4×10@10lbs (20reps a set) [keep the plate STRAIGHT, so you better train your grip strength] *see image for visual reference of exercise. • Dumbbell Shrugs (aim to touch your ears and squeeze. NO ROLLING YOUR SHOULDERS. Keep weight level, not tilted, and no wraps) –…

Chest workout – February 16, 2015

• Flat Bench Press on smith machine – Set 1 Warmup: 135lbs x 20 – Set 2 185×15 – Set 3 225×10 – Set 4 285×8 – Set 5 315×2, 285×5, 225×6 +Superset: Ez-bar Reverse Grip Forearm/Bicep Curls 5×10 • Reverse Band Bench Press Drop Set with Forced Negative on smith machine (very slow negative…

Back Workout – February 13, 2015

• Lat Pulldown 5×10-12 (hold at the bottom for 1-2seconds, then slow negative to the top for a FULL stretch) • Seated V-bar Rows 4×10 • Close-grip pullups 5×6-10 (slow movements up and down, and complete stretch at the bottom) • Barbell T-Bar Rows 5×10 (last 2 sets are slow movements up and down, and…