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
Monday, August 31, 2015
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
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
Thursday, August 27, 2015
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
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
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
Wednesday, August 26, 2015
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
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
Tuesday, August 25, 2015
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
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
Monday, August 24, 2015
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
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
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
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
Saturday, August 22, 2015
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
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
Thursday, August 20, 2015
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
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
Wednesday, August 19, 2015
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
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
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
Thursday, August 13, 2015
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
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
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
Wednesday, August 12, 2015
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
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
Tuesday, August 11, 2015
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 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
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
Saturday, August 8, 2015
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
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
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
Thursday, August 6, 2015
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
Wednesday, August 5, 2015
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
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
Tuesday, August 4, 2015
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
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
Monday, August 3, 2015
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
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
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