New Workout for Brad

Ok Everyone its time to build some big Arms.

SUPER SETS:

Ez Bar Curls- 3x10

Cable Tri Push Downs with a V handle- 3x15

SUPERSET:

Sitting Db Curls- 3x10 (if your shoulder acts up drop the weight down). 

Db skull Crushers from the floor- (touch the weights next to your ears and then straight up).- 3x15

SUPERSET:

Preacher Curls- 3x12

Over head Cable Tri extensions- Use a straight handle for these- 3x15 

Abs- Rocky Style sit ups- double twist at the top on these on an incline sit up bench- 3x25

Have Fun, 

Coach

For Brad- Push Pull workout

Hi Everone,

Its been way too long, sorry about that. Well I am back and here is a new workout for my friend Brad.

 

Push/ Pull

Superset: Do 2 sets of each.

Lat Rolls- 5 times on each lat

Bent Over Side Laterals- 15 reps

Laying Db Pull Overs- 15 reps (lay on the floor on your back. Take a db in each hand and lower the weights over your head with your arms straight until you touch the floor. Take a big breath and hold it before lowering the weights, after return the weights to the top breath out.)

Wide Grip Lat pull downs- 3x15

Db Bent Rows- 3x12

Db Shrugs- 3x15

Push Ups- Do these nice and strict- 3x10-15

Incline Db Flyes- 3x10

Abs- Bent Knee Sit Ups- 65 reps

Leg Day for Senna and the Ladies

Ok girls here we go!

Leg Press- 4x12

Leg Curls- 4x15

Leg Extensions- 3x15

Calf Raises- 3x15

Air Dyn or stationary bike- 12 mins

Abs- V-Ups- 50 reps, Hip Ups- 25 reps

Have fun,
Coach

Full Body workout for Senna

Ok Senna and all my ladies out there here we go.

Db Side Bends- Use at least 50 lbs. do 3x15

Db Snatches- 3x10 Use at least 25lbs db

Sellers V Ups- These are side ways V-Ups- Do 3x20 on each side

Deadlifts- 3x10  Make sure you use good form. Weight is not important, but good form is.

Denise Austin Hip Ups- 3x20

Toe Touches- 3x20

Have fun,
Coach

Chest Shoulders and Tri's for Senna

Ok Senna and my other ladies out there here we go.

Db  Bench Press- 3x10

Db Front Raises- (palms down) 3x10

Laterals- 3x10

Incline Db Flyes- 3x10

Tri Cable Push Downs- 3x15

Cardio- Treadmill jog- 7 mins, Squat Jumps- 25 reps, Jumping Jacks- 25. Do 2 rounds.

Have Fun,
Coach

Back and Bi's for Senna

Ok her we go:

Wide Grip Lat pull downs- 3x12

Supported Lat rows- 3x10

Db Shrugs- 3x12

Sitting Db Curls- 3x10

V- Ups- 50 reps

Denise Austin HipUps- 30 reps

Have fun,
Coach

Leg Day for Senna

Ok Senna and other lady's out there, its leg day.

This is a big circuit. Do one exercise after another until you finish all the exercises. Do 3 sets.

Walking Lunges with 10 or 15 lbs db. Lunge down 15 yards and back.

Db Squat Jumps- Use 10 or 15 lbs db. Squat down and jump up as high as you can. Do 12 reps

Leg Curls-- 15 reps

Jump Rope-150 skips

Db Single arm calf Raises- (keep the db in one hand and do calf raises on that side for 15 reps, then change legs.)

Abs- Bent Knee Sit ups- 65 reps

Have fun,
Coach