Back and Bi's

Triple Threat- (three exercises done in a big superset)
Chin Ups- 10 reps
Db Rows- 12 reps
T Bar Rows- 12 reps  Do all three one after another without stopping. Take a break after each round and restart. These are hell make sure you give it everything you have. THERE IS NO CRYING IN POWERLIFTING!


SUPERSET- Bench Pull Overs- (lay across a bench with your shoulder blades on the bench and you hips lower than your chest. Take a db held I both hands, with your arms straight lower the db as low behind your head as you can and then pull back over until your arms are back to vertical. Make sure to take as big a breath as you can at the beginning of each rep and hold it until you return the db to the vertical position.) Do 3x15


Rear Delts (dbl arms) 3x10


Bicep Death!
SUPERSET- Ez Bar Curls- 4x10, Arnold Concentration Curls- 4x10,
Banded Hammer Curls- 4x10


Abs- Arnold Twist- 50 reps, Knees to Chest- 50 reps, DA- 50 reps


Have fun!


Coach George W. Phipps  


  

Bench Work 10 weeks out

Bench Press- 2-3 warm ups x5 reps, then starting at 65% do 3x10. add weight to each set. The last set should be as heavy as you can do for 10 reps.


Dips- 4x10 add weight if you can.
SUPERSET: Incline Db Bench- 3x10
Laterals- 3x10
SUPERSET: Db Alternate Shoulder Press- 3x10
Skull Crushers- 3x10
SUPERSET:Single Arm Tri Push downs- 3x15
Single Arm French Press- 3x10


Abs- Rocky Sit Ups- 40 reps, DA Hip Ups- 40 reps


This was a great work out. Have fun and lift big.


Coach George W. Phipps

Ten Weeks to Monterey

Hi Everyone,


Well it's ten weeks to the WABDL Monterey meet. The Monterey meet is my favorite meet on the WABDL schedule. I will be outlining our training for this meet over the next several weeks. I hope all is well with everyone who follows this forum.


Monday- Squat day
Squats- 2-3 warm ups x 5 reps, then 3x10. Start at 65% x10 and add weight to the next 2 sets.
Reverse Prowler Pushes- Push the Prowler back wards. Weight 4- 45's down and back 25 yards. Do 3 sets.
Squat Jumps- (use 15 lbs. db's) 3x10
Reverse Hypers- 3x15
Laying Banded Leg Curls- 3x15


Have fun everyone this workout was brutal.


Coach George W.Phipps
 

Arnold's Revenge Workouts

Hi Everyone,


Here are two new workouts that I have put together that are very tough. These are not for the meek or mild. LOL!


Squats- 10, 10, 8, 6, 6, 4  Start with 60-65% and add 20 lbs. to each set there after and try to complete all of the reps. Joey finished his last set at 475x4. His total poundage was over 17,000 lbs.


Prowler Pushing- 325 lbs. push down and back 20 yards. Do three sets.
Plyo Lunges with 20 lbs. db's  Do 3 sets x 10 reps.
Banded Leg Curls- 3x15
Abs- Body Curls on a steep inclines. Do 40 reps.






Bench Press- 10, 10, 8, 6, 6, 4  Start with 60-65%  and add 10-15 lbs. to each set.


Incline Db Bench- 3x10
Db Shoulder Press- 3x10
Partial rep Shoulder Press- 3x6 Chose a weight that is 60% of your one rep max. Do six half reps from the shoulders to the top of your head, then do 6 half reps from the top of the head to full extension, then do 6 full reps.
Laterals- 3x10
Tri Death- Push Downs- 15 reps, Close Grip Push Ups- 10 reps, Db French Press- 10 reps.
Abs- Weight Behind your head sit ups- 2x25


These to workouts were super hard. If you chose to venture here be prepared to work your ass off.


Coach George W. Phipps