IFBB Pro Roxie Beckles

This workout is all about giving a nice push for the chest, focusing on high tension, low to moderate volume sets. And at the end, we’ll tie in a little triceps as well.

Keep the weight in the moderate-heavy/heavy range to really feel like you’re challenging yourself by the final 2 reps of each set below. For each set below, increase the weight. If you can’t increase anymore, then simply work with where you are, and set a goal of breaking that sticking point.

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This workout is a part of the Lean Building Training Schedule: Back and Shoulder Specialization Focus. The goal of this training schedule is to bring a specialized approach to the back and shoulder with the focus of lean building, and improving overall shape.

This particular workout is going to bring a greater focus back width and the front head of the delts.

Focus on lifting heavy for each set – even with the higher rep ranges. If there is anything in this workout that you feel is to advanced, or that you cannot do, sub it out for a similar motion, hitting the muscle at the same angle.

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This workout marks the advent of a new series I’m starting on the blog called “Roxie’s REAL Workout”. I get asked a lot, what can I do for this (__insert body part here__), or Roxie, what do YOU do when you get to the gym… Well the mystery is over because I’ll share with you guys, right here on the RoxStar Fitness Inner Circle EXACTLY what I do, and how I do it in the gym.

Now keep in mind these are MY workouts. Your body and my body are two different beasts. So if you need to change something, or switch something out, be smart and do so!

The following program is my “freakin legs and freakin abs” workout that I hit this week. I’ve titled it appropriately and you’ll see why… It’s a KILLER AWESOME program. In fact, I’m sitting here right now (48 hours later) with my glutes on FIRE. So it does a nice job in hitting the body in all the right places…

I suggest for the amount of weight you use to be HEAVY. Heavy is a relative term, so gauge it by the fact that you should NOT be able to do any more reps than I’ve given below on your plan. If you can – YOU DIDN’T LIFT HEAVY ENOUGH! Raise the bar, challenge yourself so you can progress, and get to the next level.

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Ok so I’ve got a GREAT upper body workout for you. After doing this one a few times, you’ll have the right (and pride) to “bear arms”.

This workout should keep your heart rate up, AND push you with some challenging sequences that will test your brute strength.

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Today’s workout is going to really kick things into HIGH GEAR for you! This workout is definitely going to give you more of a cardiovascular kick, and can be followed with some heavier strength training for any body part of choice, or cardio if you wish.

The goal is to keep things MOVING. You want to take minimal rest between these exercises. This workout is LADDER WORKOUT. So basically each series of moves will decrease in the number of reps performed as we go from one to the next. We’ll start with moves that are easier, and progressively move to more challenging ones as we go on.

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I hope you’re ready to turn up the heat when it comes to our work to scuplt, mold and strengthing your back – from tailbone to cranium.

This is Cycle 2 in our training series. Make sure to catch cycle 1 right here.

Because these workouts are a progression of the foundation we set up in the last training cycle, it is crucial that you start with the first cycle to prevent injury, and to establish the baseline that we’ll be using for this current round.

Our focus for this training cycle is to continue or focus to build, carve, and strengthen your back and shoulders. An hourglass physique maintains a beautiful balance of the lower and upper body tied together with a tiny waist.

In this progression, I want to emphasis one thing – detail and more DETAIL. When you turn around to the back, I want the world to say WOW!

I want you to feel strong and empowered. Our goal is to do just a little bit more than our first cycle. Now, you should be able to increase the weight for all of your lifts, or throw in a couple of extra reps and minimize rest periods if increasing weight is too difficult.

All and all, we want to step OUTSIDE of your comfort zone.

Once again, e will spend this 4 week training cycle on the upper half. Now, don’t worry, the legs will get getting a ton of work in your cardio and a leg-specific workout during the week. Although my original intention was to bring the lower half into this cycle as a specialization, I really want to stick it out for another round of 4 weeks zeroing in on that upper body.

Perform this cycle for 4 weeks, each week increasing the difficulty by playing around with how much you’re lifting in the gym.

Beat your numbers, raise the bar, and take yourself out of your comfort zone.

Click the workout names below to access the programs.

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The main focus for this workout is just what the title says. We’re going to bring focus on blasting your back, and producing some hypertrophy along the way.

Push hard in the workout, when you’re moving through your reps, keep the weights at something that truly challenges you. You should reach within “controlled failure” for each set. That means that the last rep is a challenge to complete but is not absolute failure.

The final set of the exercise can go to failure, only if you can do so safely. If it feels to easy, you’re not working hard enough.

Challenge yourself – but do so intelligently.

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This workout is bringing some front center focus to the hamstrings and calves.

It’s a relatively quick workout, albeit very effective if you really give it your all. Keep the weights on the heavy side, so when you reach the final rep of the set, you are within 1-2 reps short of failure. If you want to work to failure for the final set, you can, but just do so intelligently.

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Flexibility and mobility is a crucial part of your body transformation process. Here’s the thing… You don’t have to spend a lot of time on stretching to reap the benefits. This total body flexibility workout proves it with stretches so simple, you can do them anytime or anywhere—after a workout, at work, or when you’re at home watching TV. And can be completed in less than 20 mins.

This program promotes flexibility and relaxation – all while improving your posture. We’ll target all the major muscles of the body, including those that are chronically tight like the chest, shoulders, back, arms, hips, and legs. Try to work this into your training program as often as you can for best results.

Try this workout to get rid of any extra tension you may be carrying around, to target the core, and to add the mobility you need to keep your body balanced and pain free.

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In order for you to create change that lasts, you have to be willing to take a step back and be GRATEFUL for where you are right now. And this is a difficult thing to do for some. Embracing your current body, your current self, all while you look to the future of what you [...] Continue Reading