Leg Day for Joe

Ok, Joe let's get to work.

Squats- 10, 10, 8, 8, 6  the last set should be very hard.

Leg Press Machine- 3x15

Leg Curls- 3x14

Calf Raises- 3x15

Abs- Toe Touches- 50 reps, Denise Austin Hip Ups- 50 reps

Have Fun Joe

Coach Phipps

Leg Day For Coach

BIG SUPERSET:
Verticle Leg Press- 4x12 Started at 275and ended with 545.
Ryan Prowler Pushes (this is pushing a prowler backwards)  Down and Back 20 yards. Started with 2- 45's and 2- 25's. Ended with 2-45's, 4- 25's

Leg Extensions- 4x15

Abs- V ups- 35, Bent Knee Sit Ups- 35, Denise Austin Hi Ups- 30 reps


Have fun Everyone,

Coach Phipps

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