Program Introduction: This is a nice and short workout – but the idea is that during all of the sets you are REALLY pushing the intensity in the gym. This is actually one of the workouts from my 2015 pre-contest season, and I can attest for the major kick azz feeling you’ll have after completing […]
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Back and Hamstrings
This is a upper/lower split focused on two of my favorite body parts that, in my opinion, truly completes the shape of a well developed posterior view. We’re going to play around with various rep ranges as well as tempo. So you should get a nice pump and burn throughout this workout. Now, the one thing I will say to you is that you want to think about the mind muscle connection. Some of the weights for this workout will get into near maximal loads, and so don’t make it an ego fest about simply going heavy for the sake of going heavy. Go heavy but keep your form first and foremost. It’s about working every muscle fiber as deeply and as fully as you can.
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Killer Tabata Complexes Vol. 1
One of the things I love to do is apply different modalities of training into the mix to keep the body changing and evolving.
For a fat loss phase, I absolutely LOVE adding tabatas in a few times a week. This type of training helps to keep the HR up, and calorie burn going.
This particular workout is a mixed bag tabata. We’ll hit various methods of doing it through complexes. Our complexes will include barbell, cable and bodyweight, and are all geared to set you ablaze during this workout.
For best results, wear your heart rate monitor to track that you are working at a high enough intensity.
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Killer Tabata Complexes Vol. 2
Program Introduction: I hope that part 1 of this workout hadn’t completely killed you… And if not, part 2 just might! You know the deal, so let’s step up the game with this new progression. For best results, wear your heart rate monitor to track that you are working at a high enough intensity. Your […]
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Chest and Abs – Strength, Power, Endurance
This workout doesn’t have a ton of exercises on it, but it’s still highly effective with lots of volume. It will challenge you through hitting a number of training modalities – in this case power, strength, and endurance. There’s a nice mix of some high and low rep work. No matter what, keep that mind/muscle connection going and always ask yourself, can I give more? If so, push that intensity.
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Legs Plyo + Brute Strength 2
I absolutely LOVE this workout! Great push for the legs, will have you sweating, and working really hard throughout. This is part 2 of our series. Be sure to start with part 1 before progressing to this workout. We’ll begin the workout with some plyos, which will pre-exhaust the legs a little bit. Afterwards we’ll move into some strength work, and although you may not be able to go super heavy with all of your sets after the plyos, you can focus on the mind/muscle connection instead. If you cannot perform jumps, then simply move to the strength portion of the program.
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Biceps and Triceps Shaping and Strength 2
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 is really going to give a great push and pump for that area. Train hard, and see if you can beat your numbers and set new PRs.
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Incline Chest and Lateral Shoulders 2
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.
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Biceps and Triceps Shaping and Strength 1
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 is really going to give a great push and pump for that area. Train hard, and see if you can beat your numbers and set new PRs.
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Chest and Lateral Shoulder Builder
One of the things I was always aiming for as a competitor was how I can better shape my upper body for the best depth, thickness, and detail. Even if you aren’t a competitor, you can definitely bring some focus to increasing strength, and improving the entire look of your upper body with a strong, and athletic silhouette. Remember to push hard with this one. The goal is to always attempt to beat your numbers.
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