Jackie and Zack

Jackie-
Squat Jumps- (use 10 lbs db's) 3x10 Jump as high as you can on each reps. you should be like a piston on these jumping up and down.
Walking Lunges- (use 10-15 db's) Lunge down 15 yards and back. Do 3 sets.
Db Rows- 3x15
Arrow Pulls- 3x15
Db Curls- 3x10
Calf raises-3x15
Abs- Crunches- 30 reps, Denise Austin's- 25


Zack-
Wide stance squats- start light at first. 3x10
Walking lunges- (use 20 lbs db's) Lunges 15 yards and back. Do 3 sets.
Squat Jumps- (use 15lbs db's) 3x10
Calf raises- 3x15
Leg Extensions- (single) 3x15
Abs-same as Jackie.


Have fun.


Coach George W. Phipps 

Chest and Shoulders

Floor Bench- warm ups 2-3x5, then 2 Max Effort sets x 6 reps. (Adam went 285x6)
Dips- (Forward lean for more chest focus) 3x10-12
Incline Flyes- 3x10
Front Raises to Laterals- 3x10
Triceps Madness-
Ball Push Ups- (use bands for more tension) 3x10-15
Aichs Tri's- 3x10
Tri Push Downs- 3x15 Very little rest between sets and no rest between exercises.
Abs- V- Ups-30 reps, Knees to Chest- 50 reps  

Jackie and the girls

Hi Girls,


You girls can use the chest and shoulder workout I just sent the boys just use lighter weights.
I hope you're having fun with the workouts. Just let me know if you need anything.


Coach George W. Phipps 

For the guys in Bemidji

Chest Shoulders and Tri's


Db Single Arm Bench- 4x8
Db Incline Bench- 3x10
Db Incline Flyes- 3x10
Push Press- (use some weight on the bar for these. Use a quarter squat and drive the bar over head. Use belts.) 1 warm up x6, then 3x6
SUPERSET: Laterals- 3x10, Aich's Tri's- 3x10
Feet on the bench Close grip push ups- 3x10-12
Abs- Weight on the head Bent Knee sit ups- 3x25


Have fun boys. Go big or go home!
Coach George W.Phipps

For Jackie

Body weight back extensions or Single Leg Stiff Leg Deads with Db's- Do 3x10
Db Side Bends- 3x15
Static Lunges (use db's) 3x10 on each leg
Db Shrugs (use light weights- 3x12
Db Curls- 3x10
Crunches- 25 reps, Knees to Chest Arnold style- 30 reps


Have Fun,


Coach

Heavy back day

Every Friday is our heavy back day.


Stiff leg deads- 2-4 warm ups x 5 then 2 max effort sets x 5 reps. Joey and Coach A did 405 x5
Russian Back extensions- (Use a Glute Ham machine or back extension machine, but then place a loaded barbell on your back and lift from the 90 degree down position to parallel. These are rough. Do 3x10
Side Bends- 3x15 heavy db
Db Shrugs- 3x10-15 use as much weight as you can, but get a full range of motion.
Abs- Weighted Un-supported sit ups (use 25-45 lbs plate on your head and don't move your feet.)
Do 3x25


We had a great work out and I hope you will as well.


Coach George W. Phipps

Chest and Shoulders

Bench Press- warm ups 2-3 sets x 5 reps. Then do 3 Max Effort sets of 6 reps. The last set is allout don't save anything.


Behind the head Shoulder Press- I like to do these in the power rack with the pins set just above the ears, this is the best angle for the shoulders. Wear a belt and put some weight on the bar. 3x6


Db Front raises to laterals- 3x10
Evil Quad for Tri's-
Feet on the bench close grip push ups- 10 reps, Tri push downs- 15 reps, Aichs Tri's with Db's x 10 reps. Do 3 sets and try to go as heavy as you can with good form.


We had a great workout with this one, and I hope all of you will as well.


Coach George W. Phipps
 

Tuesday- Squats

Hi Everyone,


Here was our Monday/Tuesday Squat routine. We Used my cable bar, but you can do regular Squats and still get good results.


Squats- 2-3 Warm Ups x5, then work up to 2 Max Effort sets of 8. The last set should be an all out set.
Leg Press- 1 warm up x 10 reps, then do 3x10 Max Effort sets.
Prowler Pushes- sled loaded with 4-45, 2-25. We pushed it down and back 20 yards each way. Do 3 sets.
Lopes Hams- 3x10
Abs- Weight GH sit ups- weight on the head (25-35lbs.) Do 2x25


Have fun everyone.


Coach George W. Phipps   

For Jackie-chest and shoulders

This is a strength circuit. Do one exercise after another until all the way through, then rest and start a new set.


Push Ups- 10 reps
Db Shoulder Press-10 reps
Laterals- 10 reps
Db flyes- 10 reps
Tricep Push downs- 10 reps
V-Ups-20 reps


Try for 3 sets. Have fun!


Coach George W. Phipps

For the guys in Bemidji

Bench Press- 2-3 warm ups x 5reps, then do a bench wave: Do 1 set for 10 reps, then do the next set for 6 reps, and then back to 10, and finally finish with 6 reps. Try to go as heavy as possible on each set.
Db Incline Bench- 3x8
Alternate Db Shoulder Press- 3x8
Laterals- 3x10
TRI's- SUPERSET: Close Grip Push ups- 10 reps, Aichs Tri's - 10 reps, do 4 sets.
Abs- V-ups- 30 reps, Butte Sit Ups- 25 (with weight)


Have fun boys,


Coach George W. Phipps
  

Monday- Squats

Cable Bar Squats- (These are very hard) 2-3 warm ups x5 then 3x8. Joey went 405x8.
Verticle Leg Press- 2 warm ups x10, then 3x10
Glute Raises- 3x10
Banded Leg Curls- 3x15
Abs- Toe Touches- 35, Crunches- 35, Denise Austin's- 30


Tonight the boys worked hard.


Coach George W. Phipps 

Last Friday

Bodybuilding Good Mornings- My boys hate these, but they are super good for a strong back and good hamstrings.  Do 2-3 warm ups x5, then do 3x10. The last set should be very heavy. I went 295x10 on my last set.
Heavy Back Extensions- (use weight on these held close to your chest) 3x15 We use 100 lbs. on these.
Side Bends- 3x15
Abs- Weight Glute Ham Sit Ups. (weight held on the head) 3x25


Tonight was a good one. I hope all of you are doing well.


Coach George W. Phipps

Upper Back and Bi's

Pull Ups-wide grip,mid and close grip. 3x10
Single Arm Lat Pull ins (or db rows) 3x15
Hammer Curls- 3x10
Alternate Curls- 3x10
Db Shrugs- 3x15
Rear Delts- 3x12
Abs- V-Ups-30 reps, Hip Ups (Denise Austin's) 30 reps, Arnold Knees to chest- 30 reps


This is a very good back and Bi workout. Enjoy!


Coach George W. Phipps

Tuesday- Bench Press

Bench Press- 2-3 warm ups x5, then 3x10 The last set is a Max Effort set.
Db Flyes- 3x10
Db Shoulder Press- 1 warm up x5 then 2x8
Laterals- 3x10
Superset: Reverse Grip Bench (hands close together) 3x10, Aichs Tri's 3x10


Abs- V-ups- 30, Arnold Knees to chest- 35 reps, Denise Austin's- 25


For Jackie:
Push Ups- 3x10
Db Flyes- 3x10
Db Front Raises- 3x10
Laterals-3x10
Tri's- Superset: French Press- 3x10, Tri Push Downs-3x15


Abs same as above.


We had a great training day today. The Reverse Bench is a great Tri exercise. I hope all of you have a great training day.


Coach George W. Phipps

This ones for Jackie

Db Box Squats- 3x10
Walking Lunges- Use lite Db 's and lunge down 15 yards and back.
Leg Curls- 3x15
Single Leg Calf Raises-Use a db in the hand on the side that you are using. 3x15
Abs- Single Leg V-ups- 20 Reps on each leg, Denise Austin's-20 reps


Have fun Jackie.


Coach George W.Phipps  

Squats tonight

Pin Squats (you can sub in box squats) warm ups x 5 reps for 2-3 sets, then do 2 or 3 sets of 6 reps.
Leg Press- 1-2 warm up x10, then 3x10 Max Effort. The last set should an all out set.
Prowler Pushes or Sled Pulls- 3 sets of twenty yards. Down and back. These should be tough.
Squat Jumps (Use 10lbs.) 3x10
Banded Leg Curls- 3x15 on each leg.
V-Ups- 35, Denise Austin's- 35


Joey had a huge night tonight and squatted 455x8, 495x2, 425x10. Everyone worked real hard tonight and it was a great night all the way around.


Coach George W. Phipps

Video: Brent Mikesell The Best Squater Ever

In my humble opinion Brent Mikesell was the best squatter ever. All of his squats were legit, nothing 4 inches high, he always had control with the huge weights he lifted, and on top of all of that Brent is a straight up guy. Enjoy this amazing video. https://www.youtube.com/watch?v=Q28-Yr4YC6o

Coach George W. Phipps

Upper Back and Bicep training

Superset:
Ring Pullups- 3x10 reps, Single Arm Lat Pull Ins- 3x15 (go as heavy as you can on these.)
Superset:
Db Rows- 3x12, Db High Pulls (upright rows) 3x10
Superset:
Hammer Curls- 3x10, Alternate Db Curls- 3x8
Superset:
Arnold Curls- 3x10, Arrow Pulls- 3x15
Abs- Phipps Sits- 25, Toe Touches- 25, V-ups-25, Denise Austin's- 25

We are training for the Coaches pose off challenge. I challenged the young bucks to a pose off with the old man in Feb., so I hope to have pictures for you when that happens. We will be doing more bodybuilding style training until then. I hope all of you are doing great.

Coach George W.Phipps