Max Effort Squats and deadlift stuff

Box Squats- Set the box at parallel.
Warm Ups- do 3-4 sets of 5 reps going up each set. Then do 3 reps and then singles until you max out.
Db Squat Jumps- 3x10 use 20 lbs db's

Heavy Back Extensions with db for added weight. Do 3x12

Db Side bends- 3x15 Use some weight on these. One db lowered to the knee and then back up. Stay square don't twist the shoulders.

No Abs!

Have fun

Coach

Bench Press day

Ok everyone here we go again.

Db Floor Bench- do 5x10 start out light and work up to something heavy the last set you should fail on rep nine or ten.

Tricep work- Barbell Skull Crushers to your chin- 4x10

Cable Tri Push downs- 3x15

Shoulder Plate Raises- 4x10 make sure you go above your head on these. Go slow nice and controlled.

Wide Grip Pull Ups- 4x10

Bent Knee Sit Ups- 65 reps

Have fun!
Coach

Ok,

Lets build some arms.

Ez Bar Curls- 4x10
Alternate Db Curls- 4x10
Db Skull Crushers- 4x10
Tri Cable Push Downs- 4x15

Abs- Toe Touches- 40, Denise Austin style Hip Ups- 40 reps

Have Fun!

Coach

Bench Press day

Ok everyone and Brad,

Here we go.

Shoulder warm ups-

Do db pull overs from the floor- 3x15
Use a foam roller and roll your lats- 3x5
Bent Over side laterals- 3x10

Bench Press- follow the reps- 10, 10, 8, 6, 6 add weight to every set.

Incline Db Bench Press- 3x10

Db Alternate Shoulder Press- 3x10

Pull Ups- 4x10

Db Rows- 3x12

Abs- Rocky Sit Ups- 75 reps

Have fun,
Coach

Bench work out for Brad and everyone else

Warm up- Roll the lats with a foam roller 5 times on each side.
Bent over side laterals- 3x15
Db Front Raises- 3x10

Bench Press- 10, 10, 8, 8, 6

Wide Grip Lat Pull Downs- 4x10

Db Alternate Shoulder Press- 3x10

Cable Tri Push Downs- 3x15

Db Skull Crushers from the floor- 3x12

Bent Knee Sit Ups- 50 reps

Have fun,
Coach 

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