Josh- back work

New circuit for Josh.

Pull Ups- 10reps
Db Rows- 15 reps
Db High Pulls- 10 reps,
Db Shrugs- 15
Db Rear Delts- 10 reps
Db Sitting Curls- 10 reps
Preachers Curls- 10 reps
Rocky Sit Ups- 25, Decline Sit ups- 25

Do 3 sets.

Have fun,
Coach
 

Chest, Shoulders and Tri's for Josh

Bench Press- 5x10

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

SUPERSET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10

SUPERSET:
Tri Push Downs- 3x15
Aichs Tri's- 3x10

Abs- Bent Knee Sit Ups- 100 reps

Have fun,

Coach

New Circuit for Josh

Db Step Ups- Use 25 lbs db. Do 12 reps
Leg Extensions-  15 reps
Leg Press- 15 reps
Calf Raises-15 reps
Stair Master 5 mins
Tread Mill- 5 mins
Bent Knee Sit Ups-50 reps

Do 3 sets. Make sure to rest after each set.

Have fun
Coach Phipps

Squats for Joe

Ok, Joe lets do some work.

Squats- warm ups- 8, 8, 6, then 5, 5, 3 add weight after each set.

Squat Jumps+ Db's- Use 15 lbs. db. Do 3x12 Jump as high as you can on each rep.

Single Leg Leg Press- 3x10 on each leg.

Leg Curls- 4x12

Calf Raises- 3x15

Abs- Bent Knee Sit Ups- 100, Hip Ups- 30

Have Fun.

Coach Phipps  

Bench Day for Josh and Joe

Ok, guys here you go!

Bench Press- 10, 8, 8, 6, 6, 4 the last 3 sets are heavy.

Incline Db Bench-3x10

Incline Flyes- 3x10

SUPER SET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10

Tri Death-
SUPERSET:
Dips- 3x12
Skull Crushers- 3x10
Tri CablePush Downs- 3x15

Abs- Bent Knee Sit Ups- 125 reps

Have fun boys!

Coach Phipps

Back Day for Josh

Pull Ups- 3x10

Lat Pull Downs- 3x15

V Handle- Lat Pull Ins- 3x12

Db High Pulls- 3x8

Db Shrugs- 3x15

Db Alternate Curls- 3x12

Abs- Bent Knee Sit ups- 75 reps, Toe Touches- 50

Cardio- Stair Stepper- 20 mins

Coach Phipps

Joe Lower back

Ok,
Joe lets do some work.

Rack Pulls- Set the pins just below the knees. Start Lite and add weight to every set. .Do 5 reps. Work up to a max effort 5 reps.

Back Extensions- 3x15 use a db for extra weight.

Side Bends- 3x15 Use one db.

Db Stiff Leg Deads- 3x10

Heavy Barbell Shrugs- 3x15

Abs- Bent Knee sit ups- 100 reps

Coach Phipps

Sarah- Deads

Ok, Girl here we go.

Sumo Deadlifts- (use the % I have laid out for you)  60%x5, 70%x5, 80%x3, 85%x5, 80%x5

Reverse Hypers- 4x15

Leg Curls- 3x15

Db Side Bends- 3x15 (Use one db reach to your knee and then back to standing NO TWISTING!

Bent Knee Sit Ups- 100 reps

Coach Phipps

Josh- Leg day

Squats- 4x10

Leg Press- 3x15

Squat Jumps- (use 15lbs db's) 3x10

Walking Lunges- (use 15 lbs. Db lunge down 20 yards and back.) Do 3 sets.

Leg Curls- 3x15

Abs- V-Ups- 50, Arnold Knees to Chest- 50

Coach Phipps

Bench Day for Sarah and Joe

Ok time to get to work.

Bench Press- warm ups- 10, 10, 8, then starting at 80% do 6, 6, 4. Add weight to each set the last set should be a Max Effort set.

Dips- 4x10

Incline Bench- 3x6

Db Push Press-  3x6 First set is a warm up.

Laterals- 3x10

SUPERSET TRI'S:
French Press- 3x10
Skull Crushers- 3x10
Tri Push Downs- 3x15

Abs- V- Ups 75 reps

Have fun!

Coach Phipps