New circuit for Josh.
Pull Ups- 10reps
Db Rows- 15 reps
Db High Pulls- 10 reps,
Db Shrugs- 15
Db Rear Delts- 10 reps
Db Sitting Curls- 10 reps
Preachers Curls- 10 reps
Rocky Sit Ups- 25, Decline Sit ups- 25
Do 3 sets.
Have fun,
Coach
Wednesday, September 23, 2015
Sunday, September 20, 2015
Chest, Shoulders and Tri's for Josh
Bench Press- 5x10
SUPERSET:
Pec Deck- 3x12
Incline Db Bench- 3x10
SUPERSET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10
SUPERSET:
Tri Push Downs- 3x15
Aichs Tri's- 3x10
Abs- Bent Knee Sit Ups- 100 reps
Have fun,
Coach
SUPERSET:
Pec Deck- 3x12
Incline Db Bench- 3x10
SUPERSET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10
SUPERSET:
Tri Push Downs- 3x15
Aichs Tri's- 3x10
Abs- Bent Knee Sit Ups- 100 reps
Have fun,
Coach
Wednesday, September 16, 2015
New Circuit for Josh
Db Step Ups- Use 25 lbs db. Do 12 reps
Leg Extensions- 15 reps
Leg Press- 15 reps
Calf Raises-15 reps
Stair Master 5 mins
Tread Mill- 5 mins
Bent Knee Sit Ups-50 reps
Do 3 sets. Make sure to rest after each set.
Have fun
Coach Phipps
Leg Extensions- 15 reps
Leg Press- 15 reps
Calf Raises-15 reps
Stair Master 5 mins
Tread Mill- 5 mins
Bent Knee Sit Ups-50 reps
Do 3 sets. Make sure to rest after each set.
Have fun
Coach Phipps
Squats for Joe
Ok, Joe lets do some work.
Squats- warm ups- 8, 8, 6, then 5, 5, 3 add weight after each set.
Squat Jumps+ Db's- Use 15 lbs. db. Do 3x12 Jump as high as you can on each rep.
Single Leg Leg Press- 3x10 on each leg.
Leg Curls- 4x12
Calf Raises- 3x15
Abs- Bent Knee Sit Ups- 100, Hip Ups- 30
Have Fun.
Coach Phipps
Squats- warm ups- 8, 8, 6, then 5, 5, 3 add weight after each set.
Squat Jumps+ Db's- Use 15 lbs. db. Do 3x12 Jump as high as you can on each rep.
Single Leg Leg Press- 3x10 on each leg.
Leg Curls- 4x12
Calf Raises- 3x15
Abs- Bent Knee Sit Ups- 100, Hip Ups- 30
Have Fun.
Coach Phipps
Tuesday, September 15, 2015
Bench Day for Josh and Joe
Ok, guys here you go!
Bench Press- 10, 8, 8, 6, 6, 4 the last 3 sets are heavy.
Incline Db Bench-3x10
Incline Flyes- 3x10
SUPER SET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10
Tri Death-
SUPERSET:
Dips- 3x12
Skull Crushers- 3x10
Tri CablePush Downs- 3x15
Abs- Bent Knee Sit Ups- 125 reps
Have fun boys!
Coach Phipps
Bench Press- 10, 8, 8, 6, 6, 4 the last 3 sets are heavy.
Incline Db Bench-3x10
Incline Flyes- 3x10
SUPER SET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10
Tri Death-
SUPERSET:
Dips- 3x12
Skull Crushers- 3x10
Tri CablePush Downs- 3x15
Abs- Bent Knee Sit Ups- 125 reps
Have fun boys!
Coach Phipps
Friday, September 11, 2015
Back Day for Josh
Pull Ups- 3x10
Lat Pull Downs- 3x15
V Handle- Lat Pull Ins- 3x12
Db High Pulls- 3x8
Db Shrugs- 3x15
Db Alternate Curls- 3x12
Abs- Bent Knee Sit ups- 75 reps, Toe Touches- 50
Cardio- Stair Stepper- 20 mins
Coach Phipps
Lat Pull Downs- 3x15
V Handle- Lat Pull Ins- 3x12
Db High Pulls- 3x8
Db Shrugs- 3x15
Db Alternate Curls- 3x12
Abs- Bent Knee Sit ups- 75 reps, Toe Touches- 50
Cardio- Stair Stepper- 20 mins
Coach Phipps
Thursday, September 10, 2015
Joe Lower back
Ok,
Joe lets do some work.
Rack Pulls- Set the pins just below the knees. Start Lite and add weight to every set. .Do 5 reps. Work up to a max effort 5 reps.
Back Extensions- 3x15 use a db for extra weight.
Side Bends- 3x15 Use one db.
Db Stiff Leg Deads- 3x10
Heavy Barbell Shrugs- 3x15
Abs- Bent Knee sit ups- 100 reps
Coach Phipps
Joe lets do some work.
Rack Pulls- Set the pins just below the knees. Start Lite and add weight to every set. .Do 5 reps. Work up to a max effort 5 reps.
Back Extensions- 3x15 use a db for extra weight.
Side Bends- 3x15 Use one db.
Db Stiff Leg Deads- 3x10
Heavy Barbell Shrugs- 3x15
Abs- Bent Knee sit ups- 100 reps
Coach Phipps
Subscribe to:
Posts (Atom)