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