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

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

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

Dead Assitance night for Sarah

I don't like to pull from the ground alot, either does Louie Simmons, we only pull from the ground every 4th or 5th week.

Stiff Leg deads- warm up light for 2-3 sets x5 reps, all are stop dead reps. Then do 2 sets as heavy as you can go. Keep your legs straight and the bar close and. use good belly control. The last 2 sets are x 5 reps.

Back Extension +weight- 3x15

Leg Curls- 3x15

Side Bends- 3x15

Abs- Toe Touches- 30 reps, Densie Austin Hip Ups- 30 and Hanging Knees to chest- 30 reps

Have fun,

Coach Phipps  

Arms day for the old guys

Hi Everyone,

Well today is arms day. Lots of arms stuff. As CT Flecther would say lets go "Muther Fucker"!

Db Preacher Curls- first 2-3 sets are warm ups, it takes an old man a few sets to get warmed up.
Do 10 reps on everything. I usually doat least 5-6 sets x10 reps. The last 2 sets are heavy. This night I did 7 sets x10 reps.

Tri Push Downs- 8 x10  the last 3 sets are very heavy with good form.

SUPERSET:
EZ Bar Curls- 3x10-15 reps
Laying Tri Extensions (skull crushers) 3x10-15

Abs- V-ups- 100 reps

Have fun guys.

Coach Phipps

Bench Day for Sarah

Db Floor Bench- Do 2-3 warm ups x 6 reps, then do 3x6 reps. The last 2 sets should be all out Max Effort sets.

Dips- 4x10

Db Alternate Shoulder Press- 3x6 First set fairly light, then the next two sets are all out Max Effort. Wear a belt.

Laterals- 3x10

SUPERSET:
Tri Push Downs- 3x15
Db Extensions Sitting behind the head (single db) 3x15
Skull Crushers- 3x10

Abs- V- Ups- 50 reps, Denise Austin Hi Ups- 30 reps

Have Fun!

Coach Phipps

Leg Day for the over 50 crowd- Coach's training

I am now 52 and in a few months I'll be 53, and after over forty years of squatting I can no longer recover from the heavy squat days; therefore I have come up with a great way to still train legs and yet still recover.

Coach's Leg Day-

SUPERSET:

Prowler Pushes- start at (4) 45 lbs. plates loaded front and back on the prowler. Push down twenty yards and back. This is a warm up.
Ryan Prowler back peddle pushes- start at (2) 45's and (2) 25's loaded front and back. Push down and back.

Rest and repeat. Add  50- 70 lbs. after each set. Do 4-5 sets.

The Prowlers are no joke! The Prowler was created by Louie Simmons and are available from Westside Barbell.

The only thing close to pushing a Prowler is pushing a large 4x4 pick up truck.

I finished my day doing banded Leg Curls- 4x15 reps

Bent Knee Sit Ups- 100 reps


Have fun,

Coach Phipps