Exercise Name Reps Sets Weight and Notes Tempo Rest Straight Sets Lat Pull Down S1 (Wide Grip) 15r S2 (Wide Grip) 12r S3 (Reverse Grip) 10r S4 (Reverse Grip) 8r S5 (Narrow Grip) – AMRAP to failure S6 (Narrow Grip) – Same as S5 5 Use a weight that’s heavy and increases with each set. Pay […]
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Back and Biceps Hypertrophy Vol 2. – Workout 3
Program Introduction: We’re kicking up our back and bicep work this cycle with this one. I want you to think about where you can give more. The game of growth and progress is about setting the bar higher. So with each cycle, think about what you can improve, how you can engage the back more, […]
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Biceps and Triceps Shaping and Strength 2
Program Introduction: This is a great program for bringing some fullness and shape to the arms. For me, my biggest focus is having a full looking biceps flex. In order to do that, you’ve to to train both the biceps AND the long head of the triceps (inner head closer to the body). This workout […]
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Back and Biceps Hypertrophy Vol 2. – Workout 2
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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Biceps and Triceps Shaping and Strength 1
Program Introduction: This is a great program for bringing some fullness and shape to the arms. For me, my biggest focus is having a full looking biceps flex. In order to do that, you’ve to to train both the biceps AND the long head of the triceps (inner head closer to the body). This workout […]
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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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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 […]
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Countdown to Summer: Push It, Pull It, Press It
Program Introduction: 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, […]
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Spring Training Part 2: Day 2 – Pull
Program Introduction: As we have progressed the workouts in this edition of Spring Training, it is now for the Pull workout. One of my fitness philosophies is to train the back of the body with more intensity because it houses so much of the solid foundation and is often neglected in many training programs. In […]
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Spring Training Part 1: Day 1 – Push it to the Limit
Program Introduction: Spring has officially sprung and that means it’s time to refresh the old workout! A favorite split of many people is the traditional Push/Pull/Legs 3 day split. It is a great way to change things hp your workout whether you’ve been working Total Body 3x per week or doing a more traditional bodybuilding […]
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