Arms and Shoulders

Program Introduction: We have a really great set of training progressions for chest and triceps in our database, but I felt it time to step things up a notch. This series is a little more advanced than our first chest/triceps series, and is great if you are looking to bring some strength and fulless to […]

Program Introduction: Our main focus with this workout is bringing some shape specifically to the front head of the delts, and the hamstrings as well. You want to bring focus to the mind muscle connection, and pushing heavy. What I would like for you to do is try to beat your numbers each time you […]

Program Introduction: This workouts is a really nice basic exercise selection with a little more advanced rep set up. We are going to focus on progressive overload, but more focused on pushing the envelope with the rep scheme for some exercises. Progressive overload basically states that in order for the body to improve and change, it must […]

Program Introduction: This workout is all about giving a great push, pump and challenge to the back and arms. The game is always about pushing safely to your limits, and seeing how much you can raise the bar. So be sure to track your workouts, as this one will progress over a series of weeks. […]

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.

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 […]

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 […]

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 […]

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!

You know when you do a program and it feels really great, and your body responds excellently to it. Well, I really felt that this particular program that I created for my 2014 Olympia prep falls nicely into that category.

I sometimes find myself going BACK to old programs, breathing new life into them, and focusing on beating my previous PRs, numbers, and lifts. This program is no different.

This is my back and bicep workout I crafted for my Olympia prep. This particular program focuses on back width and biceps. I trained back twice a week during that prep, one workout was a width focused workout, and the other a thickness/detail workout.