Today’s workout is surely going to leave you hobbling out of the gym! But don’t be scared, the work will pay off and will hopefully lead to some great legs after some time.
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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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Slay The Legs: Ultimate Power + Strength Workout
Today we’re kicking things off in a big way with a nice kick butt program for your LEGS!
Look, let’s just admit that building the lower body takes a lot of work. You’ve got to push, you’ve got to dig deep, and you’ve got to step outside of your comfort zone.
So for Slay The Legs, I want you ask yourself in every set – am I giving my all? Am I giving my best? Where or how can I give MORE?
Hold on for the ride as I take you through an adventure outside of your comfort zone. Let’s develop and slay those legs.
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Full Body Pull – Workout 1
Let’s get your body rocking from head to toe! But let’s try this… Work everything from head to toe for the BACK of your body and utilize pulling motions in the process.
So we are going to be hitting the back, the glutes, the hams, the calves, and the biceps! Yes lawd, EVERYTHANG that creates a pulling motion.
Challenge yourself and keep the weights heavy. Focus on getting close to failure by the end of each set.
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Full Body Push – Workout 1
You know you can’t rock out a pull workout without a push workout to hit up that anterior chain!
This workout is the complimentary program to the Full Body Push – Workout 1, and our goal is to build, tone, and strengthen your chest, shoulders, triceps, and quads!
Roll up those sleeves and grab your pre-workout because this program will have you feeling like Wonder Woman.
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Blazing Guns: Bicep and Tricep Blast
This workout is for those of you who want guns of glory!
Get ready to roll up your sleeves with this awesome workout that’s sure to leave you pumped. We’re mixing in TWO back-to-back supersets that will build up the arms and massively tone both the biceps and triceps.
And we’ll follow it up with two exercises to give you a great pump to finish off your workout.
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Chest and Triceps Series 1 – Workout 1
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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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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Roxie’s REAL Workout: Freakin’ Legs and Freakin’ Abs – Heavy Strength Part 1
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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Metabolic Conditioning Circuit – Full Body Ladder Workout
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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