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TODAY'S WORKOUT

PURPOSE 2021 | WEEK 7

 

We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.


 
CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!
 
If you have questions, ask them on the FACEBOOK GROUP PAGE!
 

TODAY'S WORKOUT

PURPOSE 2021 | WEEK 7

 

We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.


 
CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!
 
If you have questions, ask them on the FACEBOOK GROUP PAGE!
 

MONDAY 2-22

DAY 1:

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

CIRCUIT #1: 3 Rounds x 30 sec at each exercise 

4 Min TABATA : 20 on / 10 off

NOTE: You are going non-stop for 4 mins straight. First 20 sec is high knees, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body double crunch.  Go for 20, then off for 10 then back to high knees.

CIRCUIT #2: 3 Rounds x 30 sec at each exercise

tuesday 2-23

DAY 2: Lower Body

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

LOWER BODY CIRCUIT 1: 3 Rounds 12 reps each

90 sec rest between each round

Mobility: 90 second hold

  •  Deep Squat (push knees out gently with hands )

LOWER BODY CIRCUIT 2: 3 Round 10 reps each

90 sec rest between each round

Mobility: 90 second hold

  •  Deep Squat (push knees out gently with hands )

wednesday 2-24

DAY 3:

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

FULL BODY CIRCUIT: 3 Rounds x

90 sec rest between each round

FULL BODY CIRCUIT: 3 Rounds x 45 sec each station

90 sec rest in between rounds

Thursday 2-25

DAY 4:

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

Ascending/Descending Set: 10-1, 1-10

NOTE: pick one exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.

Circuit: 3 Rounds x 12 reps each

90 sec rest in between rounds

friday 2-26

DAY 5: UPPER BODY  

Exercises highlighted in grey are clickable for a video demonstration.

Circuit: 3 rounds x 12 reps each exercise

90 sec rest in between rounds

NOTE: Superman Around the Worlds, bring your chest, arms and legs up off the ground as high as you can, then arms starting above your head move in semi circle down to your legs and back down.  Then lower everything to the ground...that is one rep.

NOTE: Breakdancer kicks, you are in a high plank and kick on leg to the outside of the opposite hand with out moving your hands.

Circuit: 3 rounds x 12 each

  •  Inverted Row Pause Rep (3 sec pause on each rep)
  •  Lying Opposite Elbow to Knee + Toe Touch (stay on same side 12 reps per side)
  •  Close Grip Push-up (elbows back)
  •  V-sit Up and Overs (over and back = 1 rep)

 

60 sec rest in between rounds

NOTE: Lying Elbow to Knee + Toe Touch: You are staying on the same side for 30 secs then switching to do the other side.  This is a two part move...crunch up to opposite elbow to knee like a bicycle crunch, go down, then the next one is toe touch. So just alternate back and forth on the same side for 30 secs then switch.

saturdaY 2-27

DAY 6:

Exercises highlighted in grey are clickable for a video demonstration.

4 Min HIIT: 20sec ON 10sec OFF

  •  Jumping Mountain Climbers
  •  Hollow Body Rocks

NOTE: You are going non-stop for 4 mins straight. First 20 sec is jumping mountain climbers, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body rocks.  Go for 20, then off for 10 then back to jumping mountain climbers.

 

CORE: 90 second hold

  •  PLANK

CIRCUIT: 3 rounds x 12 reps each

CORE: 90 second hold

  •  PLANK

TODAY'S WORKOUT



We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.

CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!
 

MONDAY 2-15

1. BENCH PRESS
1 set | 5 REP MAX

Bench press: Note you are only doing one set at your 5 rep max. If you do not know your five rep max, you can use a free calculator to estimate it.

2. INCLINE DB KEY PRESS
4 SETS (DESCENDING) | 10/8/8/6 REPS

NOTES: This is very similar to an Arnold Press, except you are more horizontal on an incline bench.

3. SUPERSET

KNEELING LANDMINE PRESS
4 SETS | 8-10 REPS
PLATE FRONT RAISE (UNDERHAND)*
4 SETS | 10-12 REPS

*NOTES: Hold at the bottom of the plate for more of an underhand front raise.  

5. SUPERSET

DUMBBELL FLY (FLOOR)
4 SETS | 10-12 REPS
DUMBBELL PRESS (FLOOR)
4 SETS | 10-12 REPS

6. BODY WEIGHT DIPS
4 SETS | GO TO FAILURE


MONDAY 2-22

DAY 1:

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

CIRCUIT #1: 3 Rounds x 30 sec at each exercise 

4 Min TABATA : 20 on / 10 off

NOTE: You are going non-stop for 4 mins straight. First 20 sec is high knees, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body double crunch.  Go for 20, then off for 10 then back to high knees.

CIRCUIT #2: 3 Rounds x 30 sec at each exercise



We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.


CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!


tuesday 2-23

DAY 2: Lower Body

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

LOWER BODY CIRCUIT 1: 3 Rounds 12 reps each

90 sec rest between each round

Mobility: 90 second hold

  •  Deep Squat (push knees out gently with hands )

LOWER BODY CIRCUIT 2: 3 Round 10 reps each

90 sec rest between each round

Mobility: 90 second hold

  •  Deep Squat (push knees out gently with hands )


We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.


CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!


wednesday 2-24

DAY 3:

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

FULL BODY CIRCUIT: 3 Rounds x

90 sec rest between each round

FULL BODY CIRCUIT: 3 Rounds x 45 sec each station

90 sec rest in between rounds



We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.


CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!


Thursday 2-25

DAY 4:

HYPERLINKS: Exercises highlighted in grey can be clicked for a video demonstration.

Ascending/Descending Set: 10-1, 1-10

NOTE: pick one exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.

Circuit: 3 Rounds x 12 reps each

90 sec rest in between rounds



We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.


CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!


friday 2-26

DAY 5: UPPER BODY  

Exercises highlighted in grey are clickable for a video demonstration.

Circuit: 3 rounds x 12 reps each exercise

90 sec rest in between rounds

NOTE: Superman Around the Worlds, bring your chest, arms and legs up off the ground as high as you can, then arms starting above your head move in semi circle down to your legs and back down.  Then lower everything to the ground...that is one rep.

NOTE: Breakdancer kicks, you are in a high plank and kick on leg to the outside of the opposite hand with out moving your hands.

Circuit: 3 rounds x 12 each

  •  Inverted Row Pause Rep (3 sec pause on each rep)
  •  Lying Opposite Elbow to Knee + Toe Touch (stay on same side 12 reps per side)
  •  Close Grip Push-up (elbows back)
  •  V-sit Up and Overs (over and back = 1 rep)

 

60 sec rest in between rounds

NOTE: Lying Elbow to Knee + Toe Touch: You are staying on the same side for 30 secs then switching to do the other side.  This is a two part move...crunch up to opposite elbow to knee like a bicycle crunch, go down, then the next one is toe touch. So just alternate back and forth on the same side for 30 secs then switch.



We have 2 weeks to go!!! This is WEEK 7 of the HOME BODYWEIGHT ONLY workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio.  If you need to turn up the intensity for cardio, you got 2 weeks to do it. For your diet, small tweaks can make a huge difference.
 
There are 6 workouts total here for this week. They are full-body workouts. I recommend taking at least one REST DAY for recovery when you need it. It does not have to be on Day 7, you take a recovery day when your body needs it.


CARDIO: I would recommend at least 3-4 days a week of cardio.  This is whatever you enjoy the most! You have to enjoy what you are doing or you will not want to do it. If you enjoy HIIT style of cardio, such as sprints on a treadmill or bike, I recommend those sessions to be 15-20 mins. If you rather do LISS (steady state) cardio, this is constant moderate pace cardio, like walking on stair mill or hiit incline walking, or jogging, I recommend those sessions to be 30-40mins. If you can separate your cardio, I like to do mine first thing in the morning and then training later in the day. However, I understand that is not possible for everyone. So if you have to do cardio at same time as training, do it POST lift. You need the most energy for your weight training!


saturdaY 2-27

DAY 6:

Exercises highlighted in grey are clickable for a video demonstration.

4 Min HIIT: 20sec ON 10sec OFF

  •  Jumping Mountain Climbers
  •  Hollow Body Rocks

NOTE: You are going non-stop for 4 mins straight. First 20 sec is jumping mountain climbers, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body rocks.  Go for 20, then off for 10 then back to jumping mountain climbers.

 

CORE: 90 second hold

  •  PLANK

CIRCUIT: 3 rounds x 12 reps each

CORE: 90 second hold

  •  PLANK

*INVITE CODE: DLBDAILY2021

*INVITE CODE: DLBDAILY2021


 

NEED HELP?

 

NEED HELP?

 

 

NEED HELP?

SUPPLEMENTS:

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

Training guide:

The above workout is a guide. I think one of the best things you can do to hold yourself accountable is to show up to the gym with some sort of plan of attack. This workout is your plan of attack. This is what will hold you accountable.

Many of you are probably working out in a public gym where you may not be able to superset certain exercises at the same time. Or maybe you are someone that works out in your garage and have super limited equipment. THAT’S OKAY!! You do not have to complete the workout exactly how it is written. This is a guide to give you an idea how I train every day. I have also been training for over 15 years, so if you are just a beginner 5 sets of something might be a bit much and maybe start at 3 sets and work your way up in volume after some time. There are so many different variations that you can do. Just because I use a shoulder press machine one day, you can substitute that for something similar to that motion. For example, you could do barbell shoulder press, or dumbbell press, or even a cable shoulder press. If you need help thinking of different variations, go to the EXERCISE LIBRARY to find alternatives.

WORKOUT ABBREVIATIONS:

DB - Dumbbell(s)

BB - Barbell

Super Set (SS) or Compound Set (CS) - Two exercise set together with little to no break in between

    • Example: 5 x 15/10-12

    • Leg Extension / Leg Press (feet low)

Complete 15 reps of the first exercise, then complete 10-12 reps of the second exercise with in the same set, with no break. Rest. Then repeat for a total of 5 sets.

Tri Set (TS) - Three exercises set together with little to no rest in between

Giant Set (GS) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Failure - no set number of reps, go until you fail

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. Its just to help you gauge how much weight to use for that rep scheme.  

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Drop (Drop set) - ex. 4 x 10 drop 10

This means you are preform 4 sets of drop sets. Preform the first 10 reps, drop to a lighter weight, then complete another 10 reps more within the same set, no rest.

Pyramid Sets:  Pyramid training can be done either ascending (15, 12, 10, 8, 6) or descending (6, 8, 10, 12, 15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

AMRAP: Abbreviation for “As many reps as possible.” Similar to saying “go to failure.” In CrossFit, this term can also refer to “As many rounds as possible.”

Rest Time Between Sets: How long should you rest between sets? It depends largely on what type of training you’re doing? Here are general recommendations. You may need a little more or less on some exercises and sets. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into to productively execute the next set. I have been training for almost 15 years, so I know when I feel recovered. But if you are new to training this is a good starting point based on rep schemes.

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high reputations places trains the muscle fibers that are resistant to fatigue under stress which I preform more on leg days, because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:

Unsure How an Exercise is Performed? If you are unsure how to perform a certain exercise don't worry! Check out my pretty comprehensive exercise library.

VIEW EXERCISE VARIATIONS

Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers


SEE WHAT'S HAPPENING


SUPPLEMENTS:

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

TRAINING GUIDE:

The above workout is a guide.  I think one of the best things you can do to hold yourself accountable is to show up to the gym with some sort of plan of attack.  This workout is your plan of attack.  This is what will hold you accountable.

Many of you are probably working out in a public gym where you may not be able to superset certain exercises at the same time.  Or maybe you are someone that works out in your garage and have super limited equipment.  THAT’S OKAY!!  You do not have to complete the workout exactly how it is written.  This is a guide to give you an idea how I train every day.  I have also been training for almost 15 years, so if you are just a beginner 5 sets of something might be a bit much and maybe start at 3 sets and work your way up in volume after some time. There are so many different variations that you can do.  Just because I use a shoulder press machine one day, you can substitute that for something similar to that motion.  For example, you could do barbell shoulder press, or dumbbell press, or even a cable shoulder press.  If you need help thinking of different variations,  go to the EXERCISE LIBRARY to find alternatives.

WORKOUT ABBREVIATIONS:

DB - Dumbbell(s)

BB - Barbell

Super Set (SS) or Compound Set (CS) - Two exercise set together with little to no break in between

    • Example: 5 x 15/10-12

    • Leg Extension / Leg Press (feet low)

Complete 15 reps of the first exercise, then complete 10-12 reps of the second exercise with in the same set, with no break. Rest. Then repeat for a total of 5 sets.

Tri Set (TS) - Three exercises set together with little to no rest in between

Giant Set (GS) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Failure - no set number of reps, go until you fail

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. Its just to help you gauge how much weight to use for that rep scheme.  

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Drop (Drop set) - ex. 4 x 10 drop 10

This means you are preform 4 sets of drop sets. Preform the first 10 reps, drop to a lighter weight, then complete another 10 reps more within the same set, no rest.

Pyramid Sets:  Pyramid training can be done either ascending (15, 12, 10, 8, 6) or descending (6, 8, 10, 12, 15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

AMRAP: Abbreviation for “As many reps as possible.” Similar to saying “go to failure.” In CrossFit, this term can also refer to “As many rounds as possible.”

Rest Time Between Sets: How long should you rest between sets? It depends largely on what type of training you’re doing? Here are general recommendations. You may need a little more or less on some exercises and sets. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into to productively execute the next set. I have been training for almost 15 years, so I know when I feel recovered. But if you are new to training this is a good starting point based on rep schemes.

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high reputations places trains the muscle fibers that are resistant to fatigue under stress which I preform more on leg days, because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:

Unsure How an Exercise is Performed? If you are unsure how to perform a certain exercise don't worry! Check out my pretty comprehensive exercise library.

VIEW EXERCISE VARIATIONS

Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers

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