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

Chest Shoulders and Tri's for Senna

Ok Girl, Here we go!

Db Bench press- 4x10

Db Front Raises- (straight arms db's raised above your eyes) 3x10

Db side laterals- 3x10

Pec Deck or Incline Db Flyes- 3x10

Dips- 3x10

Db Skull Crushers- 3x10

Abs- Arnold Knees to Chest- 40, Denise Austin Hip Ups- 35

Have fun,
Coach Phipps

What's the Old Man Up Too?

Hi Everyone,

Well I have been very busy trying to make a living. My personal training business is doing well. I hope to be opening the doors on my new gym June 15, Lord willing. It will be great to finally have my own gym. My goal is to become the WESTSIDE of Northern Nevada with a little bit of CT Fletcher's Metro Flex thrown in for good measure. Our solgan will be: "Phipps Power and Fitness, where athletes come to be great and women come to be fit."

Tonight's Training:
Shoulder warm ups- Rope Whips and Overhead Circles: 3x15, and 3x10.

Bent Over Side Laterals- 3x12

Standing Shoulder Press- 6x8-10 worked up to 155x2x8. (goal is 225x10)

Banded Side Laterals- monster mini band- 3x15

Mentzer Style perfect push Ups- 4x8-10

I am recovering from a bad chest cold, so tonight was the first night back in over a week. Also, I have been rehabing my right shoulder for over a year after a motorcycle crash. I am finally starting to get my mojo back. Stay tuned.

Coach Phipps