Blog Posts

Ok so, I hope you had a great time working the heck out of our last month of training.

Our goal was to focus on challenging your workouts in the gym and bringing more focus to building and sculpting the back and shoulders. This month, I want to continue with this same focus.

This time, raising the bar, getting a little more crazy in our workouts (wait til you see the metabolic circuit – thank me later), and challenging you to ask yourself… ‘How can I give MOOORE?!”

Once again,  this specialization program is a 5 day training set up, and will focus on hitting back and shoulders 3 days a week.

If your goal is to lean build (without focusing on fat loss), then I want you eat in a caloric surplus.

If your goal is fat loss/leaning out, then eat in a slight deficit.

Mindset Coaching Session: Start With WHY

I know that a lot of folks struggle with motivation and getting back on track to their goals.

It takes a lot to stay consistent. It takes a lot to just find the fire within you to do the work.

I would be lying if I said I haven’t been there a time or two myself…

One of the BEST ways I’ve found to really re-connect with your fitness goals and to simply keep on the path to your success is by meditating on your WHY.

So in this coaching lesson, I want to dig a little further into what that means.

And hopefully by the end, give you the fire you need to get up, get serious, get moving, and get those results.

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I know that a lot of folks struggle with motivation and getting back on track to their goals.

It takes a lot to stay consistent. It takes a lot to just find the fire within you to do the work.

I would be lying if I said I haven’t been there a time or two myself…

One of the BEST ways I’ve found to really re-connect with your fitness goals and to simply keep on the path to your success is by meditating on your WHY.

So in this coaching lesson, I want to dig a little further into what that means.

And hopefully by the end, give you the fire you need to get up, get serious, get moving, and get those results.

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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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