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

Ladies- Wed

This workout is set up as a Superset Workout.


Box squats-3x10
Static Lunges with db's- 3x10


Prowler Pushes- (or you can do Banded Sprints for 20 yards) Prowler loaded with 2-45's, and 2-25's
Down and Back 15 yards each way. Do 3 sets
Bicycle Hams- (use lite Jump Stretch bands) 3x30 seconds


Calf Raises- 3x15 + Db on the leg side.
Matt Squat Jumps- (or you can just do Squat Jumps) Use 15 lbs. Db's in each hand. 3x12


Skier Jumps- 15 yards down and back. Do 3 sets
Abs- Crunches- 25, V-ups- 25


Have fun ladies.


Coach

Powerlifters- Tue

 This is our last Bench Press workout before the WABDL Monterey, Ca meet.


Bench Press- warm ups x5 reps, then 85%x5 raw. (use your raw max for your %.)
Shirts On- 3 Boards with pause- Start at 75% of your projected max and do 3 reps.
Then go 80%x3, 85%x3.
1 Board- 90%x2, 95%x1. Your 90% should be your opener at the meet.
Incline Db Flyes- 4x10
Feet on the Bench Banded Push Ups- elbows out on these. We use perfect push ups handles for these. 4x10
Db Laterals- 3x10
Aichs Tri's- 4x10
Tri Push Downs- 4x15
Abs- Phipps Sits- 2x25 reps, Toe Touches-2x25


Tonight was a good night. Lots of hard of hard work.


Coach George W. Phipps

   

Tuesday- For My Fitness Girls

Floor Bench- 10, 8, 6, 5, 5, 5  The 10's, 8's and 6's are warm ups, but the real work is the 5's. Bust your ass on these.


Feet on a bench Banded Wide Grip Push Ups- 3x10-12


Incline Flyes- 3x12


Db Shoulder Press- 3x10


Laterals- 3x10


Front Raises- 3x12


Superset:
Aichs Tri's- 4x10, Cable Tri Push Downs- 4x15


Abs- Franco's- 25 reps, V-ups- 30, Knees to chest 30


Have Fun ladies


Coach George W. Phipps  

Powerlifters- Two Weeks out. Box Squats

Hi Everyone,


My Powerlifters and I are two weeks out from going to Monterey, Ca and our first meet of the year.
Here is our Monday Squat Day.


Box Squats- Do 2-4 warm up sets x 5 reps, then do 85%x6, 85%x5, 80%x5 These are all raw and are based off your Raw Max.


Ryan Prowler Pushes- (Ryan's are done pushing the Prowler backward using bands to provide a support for your back) Loaded with 4-45's, 1-35. Do Three sets of 30 yards.
If you don't have a Prowler you can push a heavy truck back wards and accomplish the same thing.


Calf Raises- (Single Leg) Db held on the leg side. 4x15
Bicycle Hams- 3x30 seconds using light Jump stretch bands.
Abs- Franco Crunches (feet supported on a bench) 50 reps, Toe Touches- 25, Hip Ups- 25 reps


Good Workout.


Coach George W. Phipps