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  • Back, Chest and Arms – Basic Upper Body Strength Push

    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 […]

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  • Back and Biceps Hypertrophy Vol 2. – Workout 1

    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. […]

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  • 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!

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  • Chest/Triceps/Core Blast 3

    This workout is a GREAT kick for your chest, triceps and abs.  At the same time, we’ll keep things moving and keep your heart rate up as well. No matter what, think about challenging yourself through the entire workout. See where you can beat your best numbers and push for new PRs where possible.

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  • Roxie’s REAL Workout: Olympia Back and Biceps Program

    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.

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  • Total Body Training Camp: Push It, Pull It, Press It

    This workout is all about giving you a fantastic pump in the upper body. We’re going to hit a little bit of everything by way of the 3 major upper body motions – pushing, pulling, and pressing. I want you to try for some new pr’s with this one, so raise the bar, and see if you can beat your past lift numbers (beat your weights). You are keeping a notebook like a RoxStar aren’t you?! Great! Let’s go!

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  • Toned & Strong: Sculpt Your Chest & Back In 15 Mins

    Need a quick 15 minute chest and back workout you can do at home with minimal equipment? Then this one is PERFECT for you!

    You’ll only need resistance bands and dumbbells for this one. Perform up to twice a week to build your back, tone your arms, strengthen your chest, and feel stronger all over.

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  • Back Hypertrophy – Program 1

    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. This particular workout is the first part of a 4 part series.

    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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  • Back Width and Front Shoulders Hypertrophy 2

    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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  • Back To Back – Grow Tone Sculpt

    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.

    Continue Reading