New Workout

Hi everyone,

Ok lets do some Chest Shoulders and Upper Back

Db Bench Press- 3x12
Wide Grip Pull Ups- 3x10
Db Flat Flyes- 3x10
Db Rows- 3x10
Db Alternate Shoulder Press- 3x10
Db Shrugs- 3x15
Abs- Bent Knee Sit ups- 75 reps

Have fun!

Bench Day

For Brad and everyone else:

Bench Press- warm up ding 2-3 sets of 6 reps, then do 4 set of 5 reps adding weight to each set until you can't do 5 reps.

Dips- 3x10

Alternate Db Front Raises- 3x12

Close Grip Push Ups- 4x10-15

Tri Cable Extensions- 4x15

Abs- V-Ups- 75 reps

Have fun,
Coach

Squat day

Ok, Brad and everyone else.

Wide Stance Squats- 4-6 inches wider then your shoulders. Sit back and push your knees out. Push off your heels.

Squats- 5x8 start light and add weight. the last set should be heavy.

Leg Extensions- 4x15

Leg Curls- 4x15

Db Squat Jumps- use 10 lbs db's- Do 3x10  Jump as high as possible.

Abs- Bent Knee Sit Ups- 75 reps

Leg Day

Ok, everyone,

Lets do legs!

Wide Stance Squats- feet should be at least 4 inches wider than shoulder width. Push your butt back as you sit down push off your heals and push your knees out!  Do 4x10

Leg Press- 4x15

Laying Leg Curls- 4x15

Calf Raises- 4x20

Abs- Toe Touches- 30 reps, Bent Knee sit ups- 30-40 reps

Coach