GYM WORKOUTS 5/24-5/30

GYM WORKOUTS 5/24-5/30

5/24: CHEST

1. BW Dips

4 x failure

TIP: Dips to build the chest, your torso should be angled forward and your feet should be in front of you. Similar to what hollow body looks like.

2. Flat Bench Press (5 second eccentric)

4 x 8/6/5/4

NOTE: 5 sec eccentric lower, 1 second up. The reps go down, so add weight to every set.

3. SS* High Incline DB Press  (45-60 degrees) / Reverse Incline Underhand DB Front Raise

4 x 12/10/8/6

4 x 10-12

NOTE: high incline just means the back rest is up to a higher degree. So put it up to any notch between 45-60 degrees from flat.  Usually an incline bench will be about 30 degrees… so the back position will be higher which will really target your upper chest and front delts.

4. SS* Decline DB Rotational Press / Decline DB Fly

4 x 12/10/8/6

4 x 10-12

NOTE: Rotational press just meals you you will be rotating your wrists. The video shows an incline position, but I want you to do these on a decline bench. You will start in a usual overhand position, as you press up you will internally rotate so that you end up in an underhand position, with pinkys together at the top.  Then, you will reverse your way back down.  The rotation at the top will just give you a better squeeze in your chest.

5. SS* Incline Cable Fly / Deficit Feet slightly elevated Push-ups

4 x 12/10/8/8

4 x 10-12

 

5/25: BACK

1. TS* Straight Arm Pulldown /Standing Cable High Row / Lying Cable Facepull

4 x 10-12

4 x 10-12

4 x 10-12

NOTE: Use Rope for all the exercises. Facepulls you are lying on the ground.  Make sure you are pulling high above your head and thumbs back towards the floor, as if you were doing a back double bicep pose.  Wide Rows, you stay lying on the ground, you are pulling right under your chin with elbows wide.

2. SS* Bentover Barbell Row (overhand, inside shoulder width grip)

4 x 10/8/6/ 6 drop 10

NOTE: Heavy 6 reps drop weight and do 10 more.

3. SS* Lat Pulldown Front / Reverse Grip Pulldown

4 x 8-10

4 x 8-10

4. SS* Seated Single Arm Cable Row / V-bar Seated Cable Row

4 x 12/10/8/8

4 x 8-10

NOTE: Use the V-bar attachment for the single arm, just grab one side of it, that way when you get to both hands you are not switching bars.

5. SS* Cable Upright Row / Low Pulley Standing Underhand Row

4 x 15/12/10/8

4 x 15/12/10/8

NOTE: For the Low Pulley, keep elbows tucked back and pulling towards your belly button. Stretch forward as far as you can, stay leaning forward as you pull the weight back.

 

 

5/26: LEGS (Quad Focus)

1. Squat

4 x 6 at 70%+

NOTE: Work up to about 70% of a 1RM. Then do 4sets of 6, and try to add 5-10lbs every set

2. SS* Single Leg Extension / Bulgarian Squat (narrow stance)

4 x 12-15

4 x 12-15

NOTE: Start with the same leg for both. OR you can do both exercises back to back on the same leg, then switch legs. Narrow Stance just means keep your working leg fairly close to the bench so you get greater knee bend working your quads a bit more.  The farther your leg is from the bench, the more you work your hamstrings and glutes to a greater degree.

3. Sumo Leg Press  (or DB Sumo Squat)

4 x 20/15/12/10

4. SS* DB Goblet Squat (close stance, heels elevated) / Pulsing Close Stance Squat (heels elevated)

4 x 15/12/10/10

4 x 30sec or failure ( or 20-25 reps)

 NOTE: You are just going from a Goblet Squat with heels elevated and feet close together and then dropping the weight to do bodyweight pulsing squats.   These are just little partial reps to keep the blood in the quads and burn them up. If you can go past 30 sec, keep going and just pulse out till failure.

5. SS* Leg Curls / Vertical Leg Press

4 x 12-15

4 x 15/12/10/10

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5/27: DELTS

So Rob and I did this workout the other day several months back.  It was super quick and super simple, but we got soooo pumped.  So the way we did it was I would do 10 reps, and as soon as I was done he immediately start his 10 reps.  Worked out great as far as keeping your rest time very short (about 20 sec), and if you are using the same weights you could just pass them back and forth. 

 As far as picking your weights, use a weight that you would normally use for about 10-12rep range for each exercise. A heavy enough weight that you would start to fail around 10.  Do not take this easy on yourself.  Challenge yourself, work for those reps and make them count!!!

 My suggestion to you, invite your boyfriend, husband, friend, sister, brother, whoever…get a partner and do this workout together.  If you have to do it yourself, keep your rest between each and every set of the entire workout about 20-30sec. Definitely no more than 30 sec….the point of this workout is volume and very short rest time and your delts will be so pumped!

 

Each exercise is 10 sets of 10 reps, REST between sets is about 20 secs (and no more than 30sec)!!! Go heavy!

 

1. DB or BB Clean & Press

10 x 10

2. DB Lateral Raise

10 x 10

3. DB Alternating Front Raise + Upright Row

10 x 10

NOTE: 1 rep = front raise + upright row

4. DB Seated Bent Over Reverse Fly

10 x 10

5. Standing DB Neutral Grip Shoulder Press

10 x 10

NOTE: Neutral grip you will will have your palms facing in towards each other and shoulder pressing while standing.

 

 

5/28: ARMS & ABS

1. KB Hammer Curl / KB Lying Skull Crusher

 4 x 5 (each arm alternating) x 5-8 (together)

NOTE: If you do not have kettlebells then just do dumbbells instead. 

2. SS* Incline DB Close Grip (Hex) Press / Diamond Push-up

 4 x 8-10

 4 x 10-12 or failure

3. Preacher Curl 21’s

 3 x 21 (7 bottom reps/7 top reps/7 full reps)

4. SS* Bodyweight Leaning Skull Crusher / Seated 1.5 rep Dumbbell Curls

 4 x 10-12

 4 x 8-10

NOTE: For the 1.5 rep curls, go up for a full rep, come all the way down, come up half way, back down = 1 rep

5.SS* Single Arm Preacher Curl (using incline bench) / Single Arm Overhead Tricep Extension

 3 x 8-10 (each arm)

 3 x 8-10 (each arm)

6. ABS: 3 Rounds x

 12 DB Toe Touch

 20 DB V-sit Russian Twist

 12 DB Overhead Lying Leg Lifts

 

 

5/29: LEGS (Ham/Glute Focus)

1. SS* BB Wide Stance (Sumo) RDL / BB Sumo Deadlift

4 x 12/10/8/8

4 x 8-10

 

NOTE: Use the same weight for the Sumo RDL as the Sumo Deadlift. The video for the RDL shows a dumbbell variation, but you will use a barbell.  You are pre-exhausting your hamstrings and glutes, so when you get to the deadlift, it will feel much heavier.  Go as heavy as you can for the RDL, then go right into the deadlift without switching any weight.

 

2. SS* Reverse Hack Goodmorning / Reverse Hack Squat

4 x  12/10/8/8

4 x 12/10/8/8

 

NOTE: Use the same weight for these so you do not have to get off to change plates.  Just go right into the next exercise.

 

3. SS* BB Glute Bridge + 2 Hip Abductions / Frog Reverse Hypers

4 x 12/10/8/8

4 x 12-15

NOTE: For the Glute Bridge with Hip Abductions, you will have a booty band just above your knee.  You will raise the barbell up with hips high, then do two banded hip abductions before lowering.

 

4. SS* Leg Extensions / Leg Press (feet low, narrow stance)

4 x 10 + 5-10 partials

4 x 15/12/10/10

 

 

5/30: SPRINTS & ABS:

Warm-up: 1/2 mile jog

 

OUTDOOR OPTION:

TRACK SPRINTS:

2 - 400m run / walk/jog 400 in between each

4 - 200m sprint / walk 200 in between each

6 - 100m sprint / walk 100 in between each

8 - 50m sprints / walk 50 in between each

 

INDOOR OPTION:

TREADMILL OPTION:

2 - 90 sec run / 90 sec walk/jog in between

4 - 60 sec sprint / 60 sec walk in between

6 - 30 sec sprint / 30 sec walk in between

8 - 15 sec sprint / 15 sec off

 

Ab Circuit: 3 ROUNDS x 30 sec each

Single Arm/Leg Weighted Jackknife (opposite arm to opp toe)

Single Arm/Leg Weighted Jackknife (other side)

Lying Reverse Curl

Plank Hip Dips