Monday Morning-
Squats- warm ups- 2-3 sets x 6 reps, then 3 sets x 6 reps.
Leg Press- 4x10 add weight after each set.
Leg Curls- 4x12
Monday Night-
Stiff Leg Deads- 5x5 first two sets are warm ups, then do 3 heavy sets.
Back Extensions- 3x12
Db High Pulls- 3x6
Abs- Heavy Ab work
Monday, September 22, 2014
Thursday, August 21, 2014
Coach's Workout- Push/ Pull Thursday
Db Rear Delts- 4x10
Arrow Pulls- 4x15
Pull Ups- 5x8
Cable Rows (single arm) 4x10
Priest Shrugs- 4x10
Perfect Push Ups + bands- 4x12-15
Alternate Db Shoulder Press- 4x10
Laterals- 4x10
Abs- Bent Knee Sit Ups- 50, V- Ups- 50
Good workout. This was my last workout before leaving for Minnesota.
Coach George W. Phipps
Arrow Pulls- 4x15
Pull Ups- 5x8
Cable Rows (single arm) 4x10
Priest Shrugs- 4x10
Perfect Push Ups + bands- 4x12-15
Alternate Db Shoulder Press- 4x10
Laterals- 4x10
Abs- Bent Knee Sit Ups- 50, V- Ups- 50
Good workout. This was my last workout before leaving for Minnesota.
Coach George W. Phipps
Wednesday, August 13, 2014
Coach doing arms 8/07/14
Hammer Curls- 4x10
Arnold Curls- 4x8
Banded Curls- 4x10
Tri Push downs- 4x12
Priest Tri's- 4x10
Db behind the neck tri s- 3x10
Single Arm Banded Push Downs- 4x12
As you can see lots of sets and lots of work. Rest periods were only two mins or less between sets. Make sure to use good form on each set. Good form means the muscles have to work, and hard working muscles produce big gains.
Have fun.
Coach George W. Phipps
Arnold Curls- 4x8
Banded Curls- 4x10
Tri Push downs- 4x12
Priest Tri's- 4x10
Db behind the neck tri s- 3x10
Single Arm Banded Push Downs- 4x12
As you can see lots of sets and lots of work. Rest periods were only two mins or less between sets. Make sure to use good form on each set. Good form means the muscles have to work, and hard working muscles produce big gains.
Have fun.
Coach George W. Phipps
More Priest Tri's
Lee says that this was one of Arnold's favorite tri exercises. I am becoming a big fan as well.
Video: https://www.youtube.com/watch?v=oWoo5ZQdnW8&list=UU3g6isgZShtLsfpY-MBawmw
Video: https://www.youtube.com/watch?v=oWoo5ZQdnW8&list=UU3g6isgZShtLsfpY-MBawmw
Sunday, August 10, 2014
Prowler Pushing
https://www.youtube.com/watch?v=Lwf6B-lc4PI
This video shows a guy pushing the prowler on asphalt which is very tough. We push ours on both turf and the asphalt. We always push for at least 25 yards. Outside we have done some 40 yard pushes.
Coach
This video shows a guy pushing the prowler on asphalt which is very tough. We push ours on both turf and the asphalt. We always push for at least 25 yards. Outside we have done some 40 yard pushes.
Coach
Video of Lee Priest doing Priest Tri's
https://www.youtube.com/watch?v=uA64-xbUCRY
The above video will show you how to do Priest Tri's. I am a big Lee Priest fan.
Enjoy!
Coach
The above video will show you how to do Priest Tri's. I am a big Lee Priest fan.
Enjoy!
Coach
Coach's Workout 8/7/14
This Workout is Push/ Pull: Chest, Shoulders, Lats, and Traps. I can't do regular bench due to my torn right pec, so I do lots of push ups.
Perfect Push Ups with feet on a box- 5x12 + small black bands for two sets and then purple bands for 2 sets.
Double Arm Db Shoulder Press- 5x10
Laterals- 4x10
Mid Grip Pull Ups- 5x8-10
Lat Cable Pull Downs- 5x12
Arrow Pulls- (green bands) 4x10
Db Rear Delts- 4x10
Priest Db Shrugs- 10 in the front and 10 on the sides. Do 4 sets. I used 100lbs. in each hand for the reps in the front, and 75lbs for the side reps.
Great workout!
Coach George W. Phipps
Perfect Push Ups with feet on a box- 5x12 + small black bands for two sets and then purple bands for 2 sets.
Double Arm Db Shoulder Press- 5x10
Laterals- 4x10
Mid Grip Pull Ups- 5x8-10
Lat Cable Pull Downs- 5x12
Arrow Pulls- (green bands) 4x10
Db Rear Delts- 4x10
Priest Db Shrugs- 10 in the front and 10 on the sides. Do 4 sets. I used 100lbs. in each hand for the reps in the front, and 75lbs for the side reps.
Great workout!
Coach George W. Phipps
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