Chest and Shoulders for Josh

Bench Press- 4x10

Incline Bench Press (use a barbell) 3x10

Db Alternate Shoulder Press- 3x10

Laterals- 3x10

Close Grip Push Ups- 3x15

French Press- 3x15

Abs- Bent Knee Sit Ups- 2x50

Cardio- 15mins on the Stair Master

Coach Phipps

Squat day for Sarah and Joe

Squats- 8, 8, 6, 6, 4, 4The first two sets are warm ups and the last two are max effort. Don't save anything.

Leg Press (single leg) 4x10 add weight to each set until the last set is all out.

Plyo Lunges- (use 10 lbs db's) 3x12

Leg Curls- 4x15

Calf Raises- 3x15

Abs. Hanging Knees to Chest- 50 reps, Arnold Knees to chest- 50


Have fun,

Coach Phipps  

Bench Day for Joe

Floor Bench- 10, 10, 8, 8, 6, 6

Dips- 3x12

Flat Flyes- 3x12

SUPERSET:
Behind the Neck Shoulder Press- 3x10
Laterals- 3x10

Tri Death:
Close Grip Push Ups- 3x15
French Press- 3x10
Cable Tri Push Downs- 3x15

Abs- Bent Knee Sit Ups- Franco Sit Ups (calves supported on the bench) 100 reps, Hip Ups- 50

Enjoy Joe,

Coach Phipps

Bench Day for Sarah

Ok Sarah,
Here we go.

Db Bench Press- 4x10

SUPERSET:
Pec Deck - 3x12
Incline Bench- 3x10

SUPERSET:
Behind the neck Shoulder Press-  3x8
Db Front Raises to Laterals- 3x10

SUPERSET:
Dips- 3x12
French Press- 3x10

Abs- Hanging Knees to Chest- 30 reps, V- Ups- 50  reps

Have fun,

Coach Phipps

Josh - Leg Day

Squats- 4x10

Then Big Circuit:
Db Squat Jumps- (15 lbs.) 10 reps
Plyo Lunges- 10 reps (10 lbs)
Calf Raises-15 reps + db weight
Leg Curls- 15 reps
Tread Mill- 3 mins fast
Bent Knee Sit Ups- 50 reps

Do 3 sets

Have fun Josh,
Coach

Josh- Fitness training

Big Circuit-

Pull Ups- 10-12 reps
Db Rows- 15 reps
Db High Pulls- 10 reps
Sitting Db laterals- 10 reps
Alternate Db Curls- 10 reps
Arnold Curls- 10 reps
Toe Touches- 30 reps
Sellers- 20

Do 3 rounds and then do 20 mins of cardio work.

Coach Phipps

Fitness training for Josh

Monday-

Bench Press-4x8 Add weight after each set.

Start the circuit:
Pec Deck- 12 reps
Db Alternate Shoulder Press-10
Laterals- 10
Dips- 10
Tri Push Downs- 15
Med Ball push ups- 12 reps on each arm
Incline Sit Ups- 40 reps

Do 3 Rounds.

Have fun Josh!

Coach Phipps  

Joe and the Boys Back and Bi's

Ok, I love doing Bi's first to pre-exhaust the bi's and make the Lats do more work. So, with that in mind lets get to work.

Barbell Curls- 4x10

Alternate Db Curls- 4x10

Mid Grip Pull Ups- 4x10

V-handle Lat Pull ins- 4x12

Db Shrugs- 4x12

Abs- V-Ups- 60, Denise Austin Hip Ups- 25

Enjoy Joe.

Coach Phipps

Legs for Sarah

Ok, Sarah I hope you're ready to do some work.

SUPERSET:
Walking Lunges- (use 15 lbs. db's) Lunge 15-20 uards down and back. Do 3 sets.
Leg Press- 3x15 Add weight after each set. The last set should heavy and all you can do.

SUPERSET:
Db Squat Jumps (use 15 lbs. Db) 3x10 Jumps as high and fast as possible.
Leg Extensions- 3x15

Leg Curls-4x12
Calf Raises- 4x15

Abs-Bent Knee Sit Ups- 2x50

Have fun Sarah,

Coach Phipps

leg Day for Joe

This is for Joe and the boys in Qatar.

Squats- 10, 10, 8, 6, 6, 6  The first two sets are warm ups and then its time to do some work. The last two sets should be very hard. Put some weight on the bar.

Leg Extensions- 3x15
Leg Curls- 3x15

Jump Rope 2x3 mins

Abs- Bent Knee Sit Ups- 3x30

Have fun boys. Thank you for serving.

Coach Phipps

Back and Bi's for Sarah

Ok, lets start with bi work first. I like to pre- exhaust the bi's so that the Lats have to do all of the work. This way we can build back strength faster.

Ez Bar Curls- 4x10
Alternate Db Curls- 4x10

Wide Grip Lat Pull Downs- 4x10
Db Bent Rows- 4x12
Db Shrugs- 3x15
Db Rear Delts- 3x10

Abs- V-Ups- 2x40

Have Fun Sarah,

Coach Phipps

Coach's Leg Day

SUPERSET:
Verticle Leg Press- 6x10
Ryan Prowler- started with 2- 45lbs plates and 2- 25lbs plates Down and back 20 yards. I added weight each set. I added 50 lbs. each set

Ryan Prowler is when you push a Prowler backwards. You must use a heavy rubber band tied between  the posts to push a prowler backwards.

Jump Rope- 100 skips

Bent Knee Sit Ups- 120 reps

Coach Phipps

 

Sarah and Joe Bench Day

Ok, Back to work you two.

Bench Press- 10. 8.6, 6, 4, 4  the last 2 sets are Max Effort sets.

Db Single Arm Floor Bench- 3x10  Try to do as much as you can. Both arms must be the same.

Dips- 4x10

Db Alternate Shoulder Press- 3x8

Laterals- 3x10

Tri Death- This is a big superset. One exercise after another with no rest.
Skull Crushers- 3x10
French Press- 3x10
Tri Push Downs- 3x15

Abs- Toe Touches- 30 reps, Rocky Sit Ups- 30, Denise Austin Hip Ups- 30

Have fun.

I miss you Joe,

Coach Phipps
 

Bad Ass Training Wednesday

Tonight I did Arms

SUPERSETS:
Tri Push Downs- 6x12 First two sets are light and then I start loading the  weight on.
Banded Overhead Tri Extensions- 6x12

SUPERSET:
Ez Bar Curls- 5x8
Arnold Curls- 5x10-12

Abs- Bent Knee Sit Ups- 120

Coach Phipps

 

Bad Ass Training for Old Men

This is my training log for this week.

Tuesday- Leg Day-

SUPERSET:
Prowler Push- started with 215lbs. on the Prowler and added 50 lbs every set after. I did four sets
Ryan Prowler (which is pushing it back wards) Started with 165lbs. on the prowler and added 50 lbs after each set.
Leg Extensions (banded) 4x20

These are big Supersets with each exercise being done right after another. Three or 4 mins rest and go again. These are butt kickers.

V-ups- 110 reps

Coach Phipps

 

Back day for Sarah and Joe

Ok, Guys lets do some back work.

Wide Grip Pull Ups- 3x10

Db Rows- 4x12 Heavy!

V handle Lat Pull Ins- 3x12 Make sure you arch you back as you pull in on each rep.

Priest Shrugs- 3x12 Do 12 reps in front then do 12 reps on the sides with no rest.

Db Curls- 4x10

Preacher Curls- 3x10

Abs- Toe Touches- 40, Franco Sit ups with calves supported on a bench 40 reps

Have Fun!

Coach Phipps

Let's Bench Joe

This is for Joe in Qatar

Bench Press- warm ups 3x5 reps, then do 3x5 sets adding weight to each set until the last set is your absolute best for 5 reps.

Incline Flyes- 3x10

Clap Push Ups- 3x8-10

Db Front Raises- 3x10

Db Laterals- 3x10

TRI's - Superset
Dips- 3x10
Skull Crushers- 3x10
Close Grips TriPush ups- 3x10

Abs-  V-Ups- 30 reps, Toe Toushes- 30 reps, Denise Austin Hip Ups- 30 reps

Have fun my little brother.

Coach Phipps

Bench day for Sarah

Ok Sarah,

Here you go.

Bench Press- Do these sets as follows- 10, 8, 8, 6, 4,  The first 2 sets are warm ups, and the last three set are work sets. The last two sets should be all-out sets. Your set at 6 reps should be around 85% of your max.

Dips - 4x10

Single Arm Db Shoulder Press- 3x5  first set is light, but the next two are as heavy as you can go.

Db laterals- 3x10

TRI DEATH- Superset

Tri Push Downs- 3x15
Ez Bar Skull Crushers- 3x12
Close Grip Tri Push Ups- 3x10-12

Abs- Bent Knee Sit Ups- 75 reps

Have fun girl,

Coach Phipps

Back and Bi's for Joe

Ez Bar Curls- 4x10

Db Alternate Curls- 4x10

Wide Grip Pull Ups- 4x8

Cable Lat Pull Ins (straight handle) 4x15

Bent Over Sitting Db Laterals- (lean forward so that your belly is touching your thighs and then raise the Db 's to the side.) 3x12

Abs- Bent Knee Sit Ups- 75 reps

Have fun Joe,

Coach Phipps
  

Rack Pulls for Sarah

Rack Pulls- (set the pins in the squat rack just below your knees)  start light and add weight each set (try adding 20 lbs. each time)  Work up to a Max Effort 5 reps. This is an all out set, everything you have for five reps. Use a weight belt and use good belly pressure and keep your back tight, NO JERKING!

Single Leg Db Stiff Leg Deads-  3x6  First set is light and then add weight for the next set. The last set should be heavy.

Side Bends- 3x15

Db Shrugs- 4x15

Abs- Hanging Knees to Chest- 30 reps, Toe Touches- 30, Denise Austin Hip Ups- 30

Lots of work, Have Fun!

Coach Phipps
 

Leg Day for Joe

Ok, Joe let's get to work.

Squats- 10, 10, 8, 8, 6  the last set should be very hard.

Leg Press Machine- 3x15

Leg Curls- 3x14

Calf Raises- 3x15

Abs- Toe Touches- 50 reps, Denise Austin Hip Ups- 50 reps

Have Fun Joe

Coach Phipps

Leg Day For Coach

BIG SUPERSET:
Verticle Leg Press- 4x12 Started at 275and ended with 545.
Ryan Prowler Pushes (this is pushing a prowler backwards)  Down and Back 20 yards. Started with 2- 45's and 2- 25's. Ended with 2-45's, 4- 25's

Leg Extensions- 4x15

Abs- V ups- 35, Bent Knee Sit Ups- 35, Denise Austin Hi Ups- 30 reps


Have fun Everyone,

Coach Phipps

Bench workout for Joe in Qatar

Ok Joe,

Time to get huge in the desert.

Bench Press- 10, 8, 8, 6, 6, 4 the last two sets are max effort sets.

Dips- 3x10

Db Shoulder Press- 3x8

Flat flyes- 3x10

Killer Tri's-  (This is one big superset) Close Grip Tri Push Ups- 3x10, Skull Crushers- 3x10, Tri Push Downs- 3x15

Abs- Bent Knee Sit Ups- 100

I miss you Joe,

Coach Phipps

Squat Day for Sarah

Squats- (Must be to Parallel) Warm Ups- 50% x8, 60% x 8, 70% x 6, 80%  x 5, 85% x 6, 80% x 5

Single Leg Leg Press- 3x10

Plyo Lunges- + db's 10 or 15's in each hand. Do 3x10

Leg Curls- 5x15

Abs- Bent Knee Sit Ups- 100 reps

Have fun,

Coach Phipps

Bench Day for Sarah

Bench Press- Warm Ups- 2 sets x 10 reps.  Then 75% x 8, 82.5% x 6, 85% x 6, 88%x4
Try not to miss any reps. Get 3-4 mins rest between sets.

Dips- 4x10

Incline Db Bench- 3x8

Standing Single Arm Shoulder Press (Strongman style. Use just one db)  3x6 The first set is light the last 2 sets are Max Effort.

Tri Death- One Big Superset:
Close Grip Push Ups- 3x10
Tri Push Downs- 3x10
Db Skull  Crushers- 3x10

Abs- V-Ups- 75 reps

Have Fun,

Coach Phipps