I wanted an amazing kick butt shoulder program to add to the database, so this is the first in a nice series progression that will help you to builder boulders large enough to rival mountain peaks! Let’s get started.
Continue Reading-
Legs – Streamline and Chisel Training
This workout is the first part in a series I followed for my prep for the IFBB Ultimate Warriors. One of my goals during that prep was to really stimulate my lower half, push hard in the gym, and bring about the conditioning that I need to hit the stage.
Now, my goal in general was always to keep the same intensity precontest that I hit in the off season. And a lot of why I train over various rep ranges and modalities (and have clients train that way as well) is so that I can pull from my bag of tools in season and have fantastic results.
So this workout is going to play more with power, strength endurance, and a little bit of stabilization. Listen to your body, train hard, and keep your eye focused on the prize. During this contest prep phase, I performed this specific workout 2x per week and for 2 full weeks.
The GOAL though is to try to beat your numbers (amount of weight, number of reps, less rest) each time you do it. So the challenge comes in trying to raise the bar each and every time.
Continue Reading -
Negative Reps Chest & Triceps Workout
Program Introduction: This program is all about giving a REAL challenge to the chest and triceps! And to do that we are going to really kick negative reps in high gear. The “negative” portion of the rep is the eccentric contraction. And in focusing on that part of the motion you force the body to […]
Continue Reading -
Chest and Triceps – Strength and Pump
Program Introduction: It’s easy for many to focus a ton on building the back and biceps, but we don’t want to leave out chest and tricep work in the process (especially for women). Bringing focus to my chest and triceps really allowed me to create a super symmetrical upper body. And in the case of […]
Continue Reading -
Peek Them Peaks: Bicep Specific Training
Program Introduction: This program is going to really bring some super focus to the arms by focusing specifically on biceps only. I like to hit the biceps at different angles for the best overall development. The biceps muscle is made of 2 heads, a long and a short head, so simply changing the angle of […]
Continue Reading -
Total Body Strength Super Sets – Series 1 – Part 3
Program Introduction: This workout is a great total body workout that will hit everything and is all strength focused/high tension. We’ll take minimal rest in between to keep the HR up, but I really want you to focus on push the weight and challenging yourself in the gym. Before beginning this program you must read […]
Continue Reading -
Incline Chest and Lateral Shoulders 1
The focus of this workout is about bringing some good depth and shape to the upper chest, all while hitting a little bit of side delts. So the end result after a few weeks/months on this plan is a greatly improved and strong chest, and improved roundness in the shoulders. Remember to keep the challenge on in the workout. Really push yourself and ask if you are giving your ALL for each set and each rep.
Continue Reading -
Back and Shoulder Builder
For every competitor, the most important aspect of your look is to ensure that you have great top to bottom symmetry. And even if you don’t compete, having a great toned upper body is one of the first things people notice about you when you walk into a room – sleeveless!
This program series is all about bringing up the back, and capping things off with some great shoulders. I follow this series whenever I’m looking to improve both size and symmetry overall, and I know you’ll enjoy the same results and benefits.
We’ll be hitting up some traditional exercises with this one – so see where you can raise the bar and perhaps even set new PR’s with each set!
Continue Reading -
Kick My Azz: Glutes, Hams, and Quads Strength Workout 3
This is part 3 in the Kick My Azz Leg Series! Before beginning this, be sure to start at part 1. You can get other workouts in this series by clicking the link above (below the title of this workout). This workout ain’t for the faint at heart. It’s a great workout that will focus on some serious strength and building for the glutes, hams and quads. All and all, I want you to focus on beating your numbers with this one. Challenge the amount of weight you’re putting into every rep, every set, and every lift. Keep in mind to come within 1-2 reps short of failure for the final tail of your sets.
Continue Reading -
Metabolic Circuit – Full Body Blaster 3
This is workout is one in a series that’s focused to use weight training as a means to keep the heart rate up and body completely challenged. Metabolic circuits are a great way to get cardio in, without actually having to do much cardio. We will swinging all over the gym with this one, so hold on tight and get ready for the ride.
Continue Reading