Chest and Back Day

Ok Everyone,

Here is our chest and back day.

Db Floor Bench- 4x10
Dips- 3x10
Plate Raises- 3x12
Pec Deck- 3x12
Pull Ups- 3x10
Db Rows- 3x10 Heavy use some weight on these.
Db Shrugs- 3x15
Abs- Bent Knee Sit Ups- 2x50

Enjoy,
Coach

Leg Day for Brad and everyone else

Start by doing ten mins of cardio. Don't be shy push it a little bit.

Wide Stance Squats- Your feet should be at least 4-6 inches wider than your shoulders.
Do 5x6. Start light and work up to something heavy for the last 2 sets. Sit back on these, push your butt back and keep your chest up.

Leg Press- 3x20

Leg Curls- 4x15

Jump Rope- 3x2 mins

Abs- V-Ups- 65 reps

Have fun everyone,
Coach

Monday- For Brad and everyone else

Chest and Shoulders

Db Bench Press- do 4x10
Incline Barbell Bench Press- (Keep your elbows out on these and keep the bar close to your chin as you lower the bar.) Do 4x10
Flat Db Flyes- 3x10
Plate Front Raises- 3x10
Laterals- 3x10

Abs- Bent Knee Sit Ups- 75 reps

Have fun everyone,
Coach

Max Effort Squats and deadlift stuff

Box Squats- Set the box at parallel.
Warm Ups- do 3-4 sets of 5 reps going up each set. Then do 3 reps and then singles until you max out.
Db Squat Jumps- 3x10 use 20 lbs db's

Heavy Back Extensions with db for added weight. Do 3x12

Db Side bends- 3x15 Use some weight on these. One db lowered to the knee and then back up. Stay square don't twist the shoulders.

No Abs!

Have fun

Coach

Bench Press day

Ok everyone here we go again.

Db Floor Bench- do 5x10 start out light and work up to something heavy the last set you should fail on rep nine or ten.

Tricep work- Barbell Skull Crushers to your chin- 4x10

Cable Tri Push downs- 3x15

Shoulder Plate Raises- 4x10 make sure you go above your head on these. Go slow nice and controlled.

Wide Grip Pull Ups- 4x10

Bent Knee Sit Ups- 65 reps

Have fun!
Coach

Ok,

Lets build some arms.

Ez Bar Curls- 4x10
Alternate Db Curls- 4x10
Db Skull Crushers- 4x10
Tri Cable Push Downs- 4x15

Abs- Toe Touches- 40, Denise Austin style Hip Ups- 40 reps

Have Fun!

Coach

Bench Press day

Ok everyone and Brad,

Here we go.

Shoulder warm ups-

Do db pull overs from the floor- 3x15
Use a foam roller and roll your lats- 3x5
Bent Over side laterals- 3x10

Bench Press- follow the reps- 10, 10, 8, 6, 6 add weight to every set.

Incline Db Bench Press- 3x10

Db Alternate Shoulder Press- 3x10

Pull Ups- 4x10

Db Rows- 3x12

Abs- Rocky Sit Ups- 75 reps

Have fun,
Coach

Bench work out for Brad and everyone else

Warm up- Roll the lats with a foam roller 5 times on each side.
Bent over side laterals- 3x15
Db Front Raises- 3x10

Bench Press- 10, 10, 8, 8, 6

Wide Grip Lat Pull Downs- 4x10

Db Alternate Shoulder Press- 3x10

Cable Tri Push Downs- 3x15

Db Skull Crushers from the floor- 3x12

Bent Knee Sit Ups- 50 reps

Have fun,
Coach 

New Workout for Brad

Ok Everyone its time to build some big Arms.

SUPER SETS:

Ez Bar Curls- 3x10

Cable Tri Push Downs with a V handle- 3x15

SUPERSET:

Sitting Db Curls- 3x10 (if your shoulder acts up drop the weight down). 

Db skull Crushers from the floor- (touch the weights next to your ears and then straight up).- 3x15

SUPERSET:

Preacher Curls- 3x12

Over head Cable Tri extensions- Use a straight handle for these- 3x15 

Abs- Rocky Style sit ups- double twist at the top on these on an incline sit up bench- 3x25

Have Fun, 

Coach

For Brad- Push Pull workout

Hi Everone,

Its been way too long, sorry about that. Well I am back and here is a new workout for my friend Brad.

 

Push/ Pull

Superset: Do 2 sets of each.

Lat Rolls- 5 times on each lat

Bent Over Side Laterals- 15 reps

Laying Db Pull Overs- 15 reps (lay on the floor on your back. Take a db in each hand and lower the weights over your head with your arms straight until you touch the floor. Take a big breath and hold it before lowering the weights, after return the weights to the top breath out.)

Wide Grip Lat pull downs- 3x15

Db Bent Rows- 3x12

Db Shrugs- 3x15

Push Ups- Do these nice and strict- 3x10-15

Incline Db Flyes- 3x10

Abs- Bent Knee Sit Ups- 65 reps

Leg Day for Senna and the Ladies

Ok girls here we go!

Leg Press- 4x12

Leg Curls- 4x15

Leg Extensions- 3x15

Calf Raises- 3x15

Air Dyn or stationary bike- 12 mins

Abs- V-Ups- 50 reps, Hip Ups- 25 reps

Have fun,
Coach

Full Body workout for Senna

Ok Senna and all my ladies out there here we go.

Db Side Bends- Use at least 50 lbs. do 3x15

Db Snatches- 3x10 Use at least 25lbs db

Sellers V Ups- These are side ways V-Ups- Do 3x20 on each side

Deadlifts- 3x10  Make sure you use good form. Weight is not important, but good form is.

Denise Austin Hip Ups- 3x20

Toe Touches- 3x20

Have fun,
Coach

Chest Shoulders and Tri's for Senna

Ok Senna and my other ladies out there here we go.

Db  Bench Press- 3x10

Db Front Raises- (palms down) 3x10

Laterals- 3x10

Incline Db Flyes- 3x10

Tri Cable Push Downs- 3x15

Cardio- Treadmill jog- 7 mins, Squat Jumps- 25 reps, Jumping Jacks- 25. Do 2 rounds.

Have Fun,
Coach

Back and Bi's for Senna

Ok her we go:

Wide Grip Lat pull downs- 3x12

Supported Lat rows- 3x10

Db Shrugs- 3x12

Sitting Db Curls- 3x10

V- Ups- 50 reps

Denise Austin HipUps- 30 reps

Have fun,
Coach

Leg Day for Senna

Ok Senna and other lady's out there, its leg day.

This is a big circuit. Do one exercise after another until you finish all the exercises. Do 3 sets.

Walking Lunges with 10 or 15 lbs db. Lunge down 15 yards and back.

Db Squat Jumps- Use 10 or 15 lbs db. Squat down and jump up as high as you can. Do 12 reps

Leg Curls-- 15 reps

Jump Rope-150 skips

Db Single arm calf Raises- (keep the db in one hand and do calf raises on that side for 15 reps, then change legs.)

Abs- Bent Knee Sit ups- 65 reps

Have fun,
Coach

Chest Shoulders and Tri's for Senna

Ok Girl, Here we go!

Db Bench press- 4x10

Db Front Raises- (straight arms db's raised above your eyes) 3x10

Db side laterals- 3x10

Pec Deck or Incline Db Flyes- 3x10

Dips- 3x10

Db Skull Crushers- 3x10

Abs- Arnold Knees to Chest- 40, Denise Austin Hip Ups- 35

Have fun,
Coach Phipps

What's the Old Man Up Too?

Hi Everyone,

Well I have been very busy trying to make a living. My personal training business is doing well. I hope to be opening the doors on my new gym June 15, Lord willing. It will be great to finally have my own gym. My goal is to become the WESTSIDE of Northern Nevada with a little bit of CT Fletcher's Metro Flex thrown in for good measure. Our solgan will be: "Phipps Power and Fitness, where athletes come to be great and women come to be fit."

Tonight's Training:
Shoulder warm ups- Rope Whips and Overhead Circles: 3x15, and 3x10.

Bent Over Side Laterals- 3x12

Standing Shoulder Press- 6x8-10 worked up to 155x2x8. (goal is 225x10)

Banded Side Laterals- monster mini band- 3x15

Mentzer Style perfect push Ups- 4x8-10

I am recovering from a bad chest cold, so tonight was the first night back in over a week. Also, I have been rehabing my right shoulder for over a year after a motorcycle crash. I am finally starting to get my mojo back. Stay tuned.

Coach Phipps

Legs and Butt for Senna

Ok here we go.

Db Box Squats (you can  use a bench) 3x15 +25 db in each hand.
Plyo Lunges- + 10 lbs dbs- 3x12
Step ups with db (15 lbs. ) 3x12
Calf Raises on a machine or with Db- 3x20
Stair Master or stepper- 10 mins
Abs- Rocky Sit Ups- 50 reps

Have Fun,
Coach

Upper Back and Cardio for Senna

Ok Girl here we go.

Lat pull Downs- 3x10

Db Rows- 3x12

Db Rows- 3x10

Db Curls- 3x10

Treadmill- walk for 5 mins, run for 3 mins, walk for 5 mins.

Abs- V-Ups- 30, Toe Touches- 25

Have Fun,
Coach

Chest shoulders and Tri's for Senna

Hi Senna.

Ok let's do some work. This is a circuit.

Db Bench Press- 10 reps
Alternate Db Shoulder press- 10 reps,
Db Laterals- 10 reps
Tri Push Downs- 15 reps,
Close Grip Tri Push Ups- 10 reps
Bent Knee Sit Ups- 25 reps

Do 3-4 sets.

Have Fun!
Coach

Full Body work out for Senna

Ok here we go.

Db Side Bends- 3x15 use some weight on these.

Back Extensions- 3x15 + weight

Db High Pulls- 3x10

Mountain Climbers- 3x25

Burpees- 3x10

Toe Touches- 2x35

Have fun,

Coach

Leg day for Senna

Ok Ladies her we go.

Walking Lunges- Use 10 or 15 lbs. db lunge for 20 yards down and back.
Leg Press- 3x15
Leg Curls- 3x15
Calf Raises- 3x15
Tread mill: running 3 mins fast, walk for 3 mins and then run again for 3 mins, and then walk again for 3 mins. Do this for three times on each.

Abs- Rocky Sit ups- 40 reps

Have fun,
Coach

For Senna

Upper Body circuit.

Push Ups- 10 reps,
Db Push Press- use 10 or 15 lbs. db x 10 reps
Laterals- Use 10 lbs db- 10 reps
Db Rows- 15 reps
Db High Pulls- 10 reps
French Presses- use 10- 15 lbs x10 reps.
Db Curls- 10 reps
Bent Knee Sit Ups- 20 reps

Do 3 sets. Try not to rest between exercises.

Have fun,
Coach

Thursday lower and back and legs

Hi Everyone,

Well, tonight was a tough one. I had to leave for Chico, Ca on Friday so I had to jam this work out together before I left.

SUPERSET:
Heavy Back Extensions- 100 lbs plate 4x15
Banded Reverse Hypers- Orange bands- 4x15

SUPERSET:
Nordic Trac- 2x5 mins.
Stair Master-2x 5 mins
Verticle Leg Press- 2x15 reps

Bent Knee Sit Ups- 100 reps

This workout sucked so bad. Have fun.

Coach Phipps

Monday Chest and Shoulders

Hi Everyone,

Today we are doing Chest and Shoulders.

SUPERSET:
Prowler Bench- loaded with 215 lbs. Down and back 25 yards, I did  4 sets. You do these by setting your feet and push the sled as far as you can, then reset your feet and push again.
Soloflex Bench- 4x10

SUPERSET:
Single Arm Db Shoulder Press- 4x10
Total Gym Punches- 3x15

SUPERSET:
Cable Tri Push Downs- 4x15
Total Gym Tri Extensions- 4x15
Overhead Tri Extensions- 4x15

Abs- Bent Knee Sit Ups- 100 reps

Coach Phipps

Thursday and Friday

Hi Everyone,

Ok, here is what I did last Thursday and Friday.

Thurs- Arms
Sled Pull Tri's- set up a  weighted sled or prowler with straps to pull with. (see Westside Barbell or watch Westside Barbell sled pulling on Youtube.)  I had the sled loaded with 210 lbs. and went down and back 25 yards each way. I did 4 sets.

SUPERSET:
Tri Push Downs- 4x15
Banded Overhead Tri Extensions- 4x15 (I used a medium band)

SUPERSET: (Trifecta)
Ez Bar Curls- 4x10
Alternate Curls- 4x10
Arnold Curls- (concentration curls)

Abs- V-Ups- 100 reps

Friday- Deadlift work
Powerlift Good Mornings- 3-4warm ups x3,then 5x3 at 85% (365 lbs.)
Db Stiff Leg Deads- 50 lbs x 8, 55 lbs. x8, 60 lbs. x8
Side Bends- (Db)  100 lbs. 3x12

Have fun Everyone.

Coach Phipps    

Thursday Feb 25, 2016

Hi Everyone,

Tonight I did Upper Back

I have found that I like doing Upper Back by its self. Ok, here is what I did.

Triple Superset:
Solo flex Lat Pull Downs- 4x10
Heavy Db Rows- 4x10
Wide Grip Lat Pull Downs- 3x12

Lee Priest Style Shrugs- 4x10 (do shrugs in front and then do them on the side.)
Sled High Pulls- (150 lbs) 50 yards x 3 sets

Bent Knee Sit Ups- 100 reps

Tuesday Feb. 2/24/16

Hi Guys,

Tonight was a Upper Back work night. I love training the upper back hard and separate from chest or legs. I do lots of lat work as lats are a major muscle group that is super important for over all power and strength in the body.

Super Trifecta-
Soloflex Lat Pull downs- 4x10-12 reps
Wide Grip Cable Lat rows- 4x15
Heavy Db Rows- 4x10 (These are done very heavy to build grip and lat strength and size.)

Superset-
Priest Shrugs- 4x10-12 reps (These are done first in front and then on the sides)
Total Gym High Pulls- 4x10 (These can be done on a cable machine.)

Abs- Sellers V's (side ways V ups) 25 on each side.
Denise Austin Hip ups- 50 reps.

  

MondayWorkout Feb 23, 2016

Hi Everyone,

I am really trying to get back to posting all the time. I hope I can do that now. I just have a lot going on. Its been 3 years now that my 27 year marriage broke up and you would not believe how hard it is to rebound from something like that. I lost my oldest son and my dad on top of that. In 18 months I was divorced, lost my son and my dad died. Some times life just sucks. Oh well, it time to get it back. Ok here is what I did this Monday night.

Incline Bench- I did 4 warm up sets x 10 reps, and then I did 185x8, 195x8, 215x8, 195x8
Solo Flex Bench- This is the only kind of bench I can still do after 2 Pec tears. I did 4x15.
Single Arm Db Shoulder Press- 4x8  I finshed with 70 lbs x 8 reps.
Abs- 100 v- ups

I hope all of you are well.

Coach Phipps

Monday Feb 15,2016

Hi Everyone,

I did chest and shoulder's tonight. Everything hurt tonight, some nights are like this.At 53 years old shit hurts and tonight everything hurt. All of my old injuries are coming back to haunt me. LOL!

Incline Bench-I did 3warm ups x10 reps, then I went 185 x 10, 205x10, 215x8, 215x8

Soloflex Bench Press-4x10 The only kind of bench I can do anymore. With both pec's torn this is all I can do now.

Pec Deck- 4x10

Behind the Neck Shoulder Press- 4x6- I went 135x6,155x6,135x2x6

Abs-Bent Knee Sit Ups- 100 reps

I hope everyone is doing good

Coach

Monday Feb 8, 2016

Chest Work-

Incline bench Press- 4 warm ups x10 reps, add weight to each rep. I started at 115. 3 Work Sets x10 reps, again add weight to each set the last set should be very heavy. I ended at 215x10.

Perfect Push Ups- 4x20-25 reps

Superset:
Behind the neck shoulder Press- 3x10 I started at 135x6
Banded Laterals- You can do db laterals- Do 3x10

Abs- 75 V ups

Tuesday workout

Hi Everyone,

Well today is arm day. I like to work arms separate from the other body parts.  This way you can be more focused.

Tri's-
SUPERSET:
Rope Tri Push Downs- 4x15
Solo Flex Tri Push Downs- (these are done on my old Solo Flex machine. (Great pump!) 4x15

SUPERSET:
Standing Db Curls- 5x10
Ez Bar Curls- 5x10

Mentzer EZbar Curls- 1 set to failure. Awesome pump.

Abs- Franco's- (feet supported on a bench) 50 reps
Arnold knees to chest-50 reps

Great workout.

Coach

Back from the dead!

Hi Everyone,

Well its been a long time since I last posted, but I am back. From this day forward I'll be posting about my training and what's going on in my world. I hope allofyou out there enjoy it.

Monday Training:
Chest and Shoulder Training: Since I have two bad pec's, both torn from raw benching, these days I do several different kinds ofpush ups for chest training.

100 rep perfect push ups for time- 4 mins and 8 seconds. I can improve this a bunch. Not really happy with this.

Pec Deck-3x12

Single Arm Db Shoulder Press- started at 35lbs. x10, 45 lbs x 10, 55 lbs x10, 65lbs x10, 70 lbs x10

Superset:
Total Gym Shoulder Press- 3x15, Total Gym Punches- 3x15

Tomorrow I'll out line how to keepyour shoulders healthy.

Abs- V-Ups- 50, Sellers V's- 25 on each side

Happy Training,

Coach