Jenna's Figure Workout Tuesday

Supported Rows- 4x10
Db Bent Rows- 4x10
Rack High Pulls- (set the rack up so that the bar is just above your knees.) Use your hips and back to help lift the bar, this is a great Olympic Assistance exercise. Use some weight on these. 4x5
Db Shrugs- 4x12 Go heavy.
Db Bench Pull Overs- 3x15
Sitting Band Curls on a bench- 4x10
Ez Bar Curls- 4x10


Abs- Incline Body Curls- 40 reps +


Good hard workout for the back and Bi's.


Coach George W. Phipps

Jenna's figure workouts

This workout is all Supersets.


Machine Bench- 4x10
Machine Shoulder Press- 4x10


Pec Deck- 4x12
Incline Db Bench- 4x10


Db Front Raises- 3x10
Laterals- 3x10


Dips- (add weight if needed) 4x10
Aich's Tri's- 4x10


Abs- Phipps Sits- 20 reps, Toe Touches- 25, Single Leg V-ups- 15 on each leg.


Have fun ladies,
Coach George W. Phipps

Powerlifters- Wed/Thursday Upper Back and Bi's

We do Bicep work before Lat work to pre-exhaust them so that the Lats have to do more work, which in turn makes your back thicker and more dense.


SUPERSET:
Db Hammer- 4x10
Banded Bench Curls- 4x10 (These are done like preacher curls. Tie a jump stretch band around a pole or squat rack and place a bench a few feet away, now using heavy wooden dowel pull the band back and sit under the bench placing your elbows on the bench, now curl towards your chin.)


SUPERSET:
Ring Pull Ups- 4x8-10
Wide Grip Pull ups- 4x10


SUPERSET:
Rear Delts- (dbl arm) 4x10
Band Pull Aparts- 4x15


Abs- Russian Twists 20 lbs med ball x 25 reps, Weight on the head Bent Knee Sit Ups- (25 lbs +) 2x25


This workout is an ass kicker.


Coach George W. Phipps 

Powerlifters- Tuesday Bench

Bench Press- normal warm ups x5 reps. Last warm up at 80%x5. Add light bands tied under the bench Kennelly style. This adds 50+ to the bar at the top. Start with 75% x5, and add weight from there until you fail. Then add weight and go for 3 reps.


Med Ball drops- Lay on your back with a jump stretch band around your back and have your partner drop a 20 lbs med ball on your chest. Catch the ball and explode it back up as fast as possible. You can make things harder by going up in band tension. Do 3x10.


Barbell Shoulder Press- 1 warm up x5, then 2x5 very heavy.


Db Laterals- 3x10


Tri Death- Close Grip Push ups (use a band for more tension) 3x10, Aichs Tri's 3x10, Db French Press- 3x10 This is a big superset. Your Tri's should feel like they will explode after this.


Abs- Body Curls- 30 reps, Ab Wheel- 30


Lots of work today.


Coach George W. Phipps

Powerlifters- Monday Squats

Pin Squats- (pins set right at parallel) warm ups x5 reps, then 3x5 start at 80% of raw max and add weight from there.


Long Jumps- These are broad Jumps done over a 25 yard area down and back. Jump as far as you can on each jumps. These build explosion. 3 sets


Prowler Pushes- Prowler loaded heavy. 6-45's, 4-25 Pushed down and back 25 yards.


Squat Jumps- Use 20lbs. db's in each hand. These are full squats and jump as high as possible. Do 3 sets.


Abs- V-ups- 50, Toe Touches- 25, Crunches- 25


Coach George W. Phipps

Powerlifters- lower back and hamstrings

Today's workout is mostly a recovery workout from our last meet.


Bodybuilding Good Mornings- 2-3 warm ups x6, then 3x6 fairly heavy. Matt Allen and I went up to 275 on these.


Weighted Back Extensions- We use a 100lbs. plate for these. You hold the plate on your chest. 3x15


Side Bends- We use 100+ plate or db on these. 3x15 on each side.


Barbell Shrugs- 3x15 heavy!


Abs- Franco Crunches- 50 reps, Hip Ups- 50 reps


Good solid workout today.


Coach George W. Phipps 

Powerlifters- Upper Back and Bi's

Hammer Curls- 4x10


SUPERSET:
Banded Curls- 3x10
Arnold's- 3x10


SUPERSET:
Reverse Grip Pull Ups- (Makes sure you arch big and touch your belly to the bar and not your shoulders. Squeeze your shoulder blades together) 3x10
Single Arm Sled Lat Pulls- (Load a sled with plates and lat pull it as far as you can. Reset and pull again. Do 25 yards down and back for 1 set. Do 3 sets


SUPERSET:
Arrow Pulls- 3x15
Rear Delts- 3x10


Abs- Body Curls- 2x25


This is a great back workout. Enjoy.


Coach George W. Phipps 

Powerlifters- Strongman Training

We Have a strongman contest July 20 here at our gym, so we are now focused on training for that.
Here is our chest and shoulder workout.


Banded Bench: (we used a purple Jump Stretch Band wrapped around the back and held in the hands.)  Warm Ups- No band on these. 2-4 warm ups x5 reps, then add band and start at 70% of your raw max. Do 3-4 sets of 5 reps. You must be explosive on these.


Clap Push Ups: (do double claps if singles are easy) 3x10
Incline Flyes- 3x10


Feet on the Bench Perfect Push ups + purple or green Jump Stretch band. Your feet are placed on top of the bench with your hands on the floor, keep your elbows out on these, also make sure you lock out each rep. 3x10-12


SUPERSET:
Skull Crushers- 3x8
Tri Push downs- 3x15


Abs- Franco Crunches- 40 reps, V-ups- 20, Arnold Knees to Chest- 40


Lots of hard work!


Coach George W. Phipps


  

Jenna's Figure Workout- Thursday

Bench Press- 8, 8, 6, 6, 4


SUPERSET:
Incline Flyes- 3x8
Standing Band Bench- In the same way you would wrap a band around your back to do push ups, wrap a band around the support post of your power rack and then place you back against the post and bench the band. Do 3x15. Make sure to keep your wrists straight.


SUPERSET:
Alternate Db Shoulder Press- 3x10
Laterals- 3x10


Tricep Trifecta:
Skull Crushers- 3x10
French Press- 3x10
Tri Push Downs- 3x15


Abs- Phipps Sits- 25, Ab Wheel- 15, Toe Touches- 50


Have fun ladies.


Coach George W. Phipps

Jenna's Wed Figure Workout

Wednesday is Leg day.


Prowler Pushes- (if you don't have a prowler push a pick up truck for 25 yards down and back)
4-45- 3 sets
Ryan Prowler Pushes- (these are done pushing backward) 2-45, 2-25  3 sets.
Reverse Hypers- 3x15
Calf Raises- 3x20
Jumping Jacks- 3x35
Abs- Franco Crunches- 40 reps, Denise Austin Hip Ups- 30 reps


Coach George W. Phipps 

Jenna's Figure Workout Tuesday

This is a upper back and bicep workout. It is designed for max back development.


SUPERSET:
Hammer Curls- 4x10
Alternate Curls- 4x10


SUPERSET:
Band Curls- (These are done sitting on the floor with a large band and a bench. Place your elbows on the bench grab a straight bar or wooden handle and curl the band to your chin. These can be done on a cable machine as well.) 3x10
Chin Ups- 3x10


SUPERSET
Wide Grip Pull Ups- 3x10
Cable Rows- 3x10


SUPERSET:
Arrow Pulls- 3x15
Db High Pulls- (upright rows) 3x10


Abs- Body Curls- 40 reps


Lots of work here. Have fun!


Coach George W. Phipps




   

Powerlifters- Monday Squats

Squats- Warm ups: 2-4 sets x 5 reps. Then 80% (of raw max) x5, 82%x5, 85%x5
Heavy Prowler Pushes: 4-45, 2-35, 2-25. 3 sets down and back 25 yards. If you don't have a prowler push a 3/4 ton or bigger truck.


Squat Jumps with 15 lbs. db's. (We jump on a big gymnastic mat) Make sure to jump as high as possible. Do 3x10


Reverse Hypers- 3x15


Abs- Knees to chest- 35, Denise Austin's hip ups- 35, Franco crunches- 30


This is a great workout. It's very tough, so have fun.


Coach George W.Phipps 

Figure Workout- Mon

Jenna's Workout for Monday:


Db Floor Bench: 10, 8, 6, 6, 6


SUPERSET:
Incline Db Bench- 4x8
Pec Deck- 4x12


SUPERSET:
Dips- 3x10
Db Alternate Shoulder Press- 3x8


SUPERSET:
Close Grip Tri Push Ups- 3x12
Single Leg V-Ups- 3x20 reps


Great workout. Have Fun Ladies.


Coach George W. Phipps

Jenna's Bodybuilding Workouts for figure.

Hi Ladies,


I will began posting Jenna's workouts on here. Jenna is working hard to get in shape to compete doing a Figure contest sometime later this year.


Tue-
Floor Bench- 10, 8, 6, 5, 5, 5. The 10 and 8 reps are warm ups and the 6 and 5 reps are heavy. The last set of 5 should be you absolute best you can do.


SUPERET:
Incline Flyes- 3x10
Feet On The Bench Push Ups- + Bands- 3x10-15 reps


SUPERSET:
Db Alternate Shoulder Press- 4x8
Front Raises (db's) 4x10


SUPERSET:
Close Grip Tri Push Ups- 3x10
Skull Crushers- (use an EZ bar) 3x10


Abs- Franco Crunches- 30 reps, Denise Austin Hip Ups- 30 reps, Seller's V's- 20 reps




Lots of work here.


Coach George W. Phipps 

Ladies- Thursday

This is a great over all body workout.


SUPERSET:
Wall Ball Shots- (use a 12-14 lbs Med Ball) 3x15
Burpees- 3x15


SUPERSET:
Db Alternate Shoulder Press- 3x10
Incline Db Bench- 3x10


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


SUPERSET:
Incline Knees to Chest- 35 reps
Bent Knee Sit Ups- 35


This workout is set up more for women fitness. Have fun ladies.


Coach George W. Phipps