111017

111017

1) Pull-Ups - 3 x 6-8 (Weighted)
2) Barbell Shoulder Press - 3 x 6-8
3) Seated Cable Rows - 3 x 8-10
4) Dumbbells Bench Press - 3 x 8-10
5) DB Flyes - 2 x 10-15
6) Barbell Curls - 3 x 10-12
7) Skull Crushers - 2 x 12-15

Abs - lower abs on bench thing/obliques

110917

110917

1) Squats - 3 x 6-8
2) Split Squats - 3 x 8-10
3) Lying Leg Curls - 3 x 10-12
4) Seated Calf Raises - 4 x 10-15

Hanging Leg Raises - 3 x MAX

110717

110717

1)BB Bench Press - 3 x 6-8
2) DB Chest Supported Rows - 3 x 6-8
3) Incline DB press - 3 x 8-10
4) Lat Pulldowns(Neutral Grip) - 3 x 8-10
5) Lat Raises - 2 x 10-15
6) Triceps pushdowns - 3 x 10-12
7) Db Curls - 2 x 12-15

Decline Sit Ups

110617

110617

1) Romanian Deadlifts - 3 x 6-8
2)Leg Press - 3 x 10-12
3) Seated Leg Curls - 3 x 8-10
4) Calf Raises - 4 x 6-8

Hanging Leg Raises - 3 x 20 with holds

110117

110117 Tuesday

1) Bench Press - 3 x 6-8
2) Chest Supported Rows - 3 x 6-8
3) Incline DB press - 3 x 8-10
4) Lat Pulldowns(Neutral Grip) - 3 x 8-10
5) Lat Raises - 2 x 10-15
6) Triceps pushdowns - 3 x 10-12
7) Db Curls - 2 x 12-15

Decline Sit Ups

103017

103017

1) Romanian Deadlifts - 3 x 6-8
2)Leg Press - 3 x 10-12
3) Seated Leg Curls - 3 x 8-10
4) Calf Raises - 4 x 6-8

Hanging Leg Raises - 3 x 20 with holds

102717

102717 - Friday

1) Pull-Ups - 3 x 6-8 (Weighted)
2) Barbell Shoulder Press - 3 x 6-8
3) Seated Cable Rows - 3 x 8-10
4) Dumbbells Bench Press - 3 x 8-10
5) DB Flyes - 2 x 10-15
6) Barbell Curls - 3 x 10-12
7) Skull Crushers - 2 x 12-15

Decline Sit Ups

102617

102617 - Thursday

1) Squats - 3 x 6-8
2) Split Squats - 3 x 8-10
3) Lying Leg Curls - 3 x 10-12
4) Seated Calf Raises - 4 x 10-15

Hanging Leg Raises - 3 x MAX

102417

102417 - Tuesday

1) Bench Press - 3 x 6-8
2) Chest Supported Rows - 3 x 6-8
3) Incline DB press - 3 x 8-10
4) Lat Pulldowns - 3 x 8-10
5) Lat Raises - 2 x 10-15
6) Triceps pushdowns - 3 x 10-12
7) Db Curls - 2 x 12-15

Hanging Leg Raises

102317

102317

Lower Body Split Day 1

1) Romanian Deadlifts - 3 x 6-8
2)Leg Press - 3 x 10-12
3) Seated Leg Curls - 3 x 8-10
4) Calf Raises - 4 x 6-8

Hanging Leg Raises - 3 x 20 with holds

102017

102017

Performance Work
Incline DB Bench Press - 2 x 10
Barbell shoulder Press - 2 x 8
DB Flat bench neutral grip - 1 x 8
DB Alternating Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Back Extensions - 2 x 20
Pullovers - 2 x 15-20

101917

101917
Thursday


Performance Work
BackSquats - 2 x 20
Good Mornings - 2 x 12
Chin ups - 2 x Failure
Cable Row (Wide) - 1 x 12

Pump Work
Incline Flyes - 3 x 20
Front Raises - 2 x 15-20
Hammer Curls - 2 x 20
OverHead DB press - 2 x 20

Hanging Leg Raises
10 minutes on elliptical 

101717

101717

Performance Work
HammerStrength Chest Press - 2 x 10
DB Arnold Press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls Seated - 2 x 20
Lat Straight arm pulldown - 2 x 20

Hanging Leg Raises

101617

101617

Performance Work
Leg press - 2 x 15
RDL - 2 x 12
Wide Grip pulldown - 2 x 12
Chest Supported Row -  1 x 10

Pump Work
Flye Machine - 3 x 15
DB Lat Raise - 3 x 15
BB Curls - 2 x 20
Triceps pushdowns - 2 x 20

Hanging Leg Raises

101217

101217

Performance Work
BackSquats - 2 x 20
Good Mornings - 2 x 12
Chin ups - 2 x Failure
Cable Row (Wide) - 1 x 12

Pump Work
Incline Flyes - 3 x 20
Front Raises - 2 x 15-20
Hammer Curls - 2 x 20
OverHead DB press - 2 x 20

Hanging Leg Raises
10 minutes on elliptical 

101017

101017

Performance Work
Hammer strength chest press - 2 x 10
DB shoulder press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls - 2 x 20
Straight Arm Pull down - 2 x 20

Planks 3 x 60 seconds
Leg Raises

10 minutes on the elliptical

100917

100917

Performance Work
Leg press - 2 x 15
RDL - 2 x 12
Wide Grip pulldown - 2 x 12
Chest Supported Row -  1 x 10

Pump Work
Flye Machine - 3 x 15
DB Lat Raise - 3 x 15
BB Curls - 2 x 20
Triceps pushdowns - 2 x 20

Hanging Leg Raises

100617

100617

Performance Work
Incline DB Bench Press - 2 x 10
Barbell shoulder Press - 2 x 8
DB Flat bench neutral grip - 1 x 8
DB Alternating Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curl - 2 x 20
Pullovers - 2 x 15-20

100517

100517

Performance Work
BackSquats - 1 x 20
Good Mornings - 2 x 20
Chin ups - 2 x Failure
Cable Row (Wide) - 1 x 12

Pump Work
Incline Flyes - 2 x 20
Front Raises - 2 x 15-20
Hammer Curls - 2 x 20
OverHead DB press - 2 x 20

100317

100317

Performance Work
HammerStrength Chest Press - 2 x 10
DB Shoulder Press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls Seated - 2 x 20
Lat Straight arm pulldown - 2 x 20

Hanging Leg Raises

100217

Monday 100217

Performance Work
Leg Press - 2 x 20
DB RDL - 2 x 12
Wide Grip Lat Pull down - 2 x 10
Chest Supported row - 1 x 15

Pump Work
Flye Machine - 2 x 15
Low Cable lat raise - 2 x 20
Rope Curl - 2 x 20
Tricep pushdowns - 2 x 20

092917

Performance Work
Back Squat - 1 x 20
Good Morning - 2 x 12
Chin Ups - 2 x Failure
Chest Supported Rows - 1 x 12

Pump Works
Incline DB Flye - 2 x 20
Low Cable Lat Raise - 2 x 20
Hammer Curls - 2 x 20
Rope Tricep Pushdowns - 2 x 20

Planks - 3 x 60

092717

Day 2
Performance Work
Hammer Strength Press - 2 x 10
DB Shoulder Press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls - 2 x 20
Straight Arm Pull down - 2 x 20

Hanging Leg Raises

092617

Performance Work
1) Leg Press - 2 x 15
2) DB RDL - 2 x 10
3) Wide Grip Pull down - 2 x 12
4) Close Grip Row Cable - 2 x 10

Pump Work
1) Chest Flye Machine - 2 x 20
2) DB Lateral Raises - 2 x 20
3) BB Curl - 2 x 20
4) Close Grip Tricep Pushdown - 2 x 20

Decline Sit ups

091817

This is the final week of the prep for the 20 rep squat program.

1) Barbell Incline Bench press - 3/50
2) Barbell squat - 3 x 5
3) Chin ups -  50 Reps
4) Dips - 5 x 10

Decline Sit Ups

091517

1) Barbell Bench Press - 3 x 8
2) Barbell Back Squat - 3 x 5
3) Chest Supported rows - 3 x 12
4) Curls - 2 x 12

Planks - 3 x 60 Second hold
10 Minute Run

091317

1) Incline Bench Press - 3/50 - 115
2) Back Squat - 3x5 - 205,215,215
3) Chin Ups - 50 reps as few sets as possible
4) Dips - 5 x 10

Decline Sit Ups

10 Minute Run

091117

1) Bench Press - 3 x 8
2) Back Squat - 3 x 5 , 205, 205, 215
3) Chest Supported row - 3 x 12
4) Curls - 2 x 12

090717

1)Bench Press - 3x8
2)Back Squat - 3x5 , 195,205,205
3)Chest Supported Row, free weight machine - 3 x 12
4) Curleys - 2 x 12

Decline Crunches

090517

1) Incline Bench Press - 3/50 3 sets use a weight you can get close to 50 for
2) Back squat - 3x5
3) Chin ups - 50 reps in as few sets
4) Dips - 5 x 10

Leg raises

083017

Warm-up: 5 minute on Stair Master

Pre: Planks - 3 x 60 Seconds

1)Incline Bench Press - 3/50 Method here, trying to get 50 reps in 3 sets
2)Back Squat - 3 x 5 - 185, 185, 195 (starting to ramp up)
3)Chins - 50 reps in as few sets as possible
4)Dips - 5 x 10 Reps, Add weight towards end

Hanging Leg Raises

082817

Today we start the the 4 week pre-cursor program for our next 6 week cycle which will be 20 rep squat program. This short 4 week cycle I will go up 10 lbs every week on my squat to end around 215-225 for 3 x 5.

1)Bench Press - 3 x 8
2)Back Squat - 3 x 5
3)Chest Supported Row - 3 x 12
4) DB Alternating Curls - 2 x 12

Hanging Leg Raises - 3 x 20

081817

3 x 12 @ 90 seconds rest, Antagonist style

1)Hollow Rocks - 3 x till it burns up good

2a)Arnold Press
2b)Chin-ups
3a)Back Squat
3b)back extensions
4a)DB benchpress
4b)PREACHer curls

5) Decline Sit ups

081617

3 x 8, 60 seconds rest

1) Planks - 3 x 60 Seconds

2a)Back Squat
2b)Good Mornings
3a)Incline Barbell Bench
3b)DB Curls
4a)Standing DB shoulder press
4b)Pull ups

5) Hanging Leg Raises

081417

Week 8 - 3 x 18, 120 seconds rest - Antagonist style

1) Planks - 3 x 60 seconds
2a) Leg press
2b) Good Mornings
3a) Dips
3b) Close Grip Rows
4a) Upright Rows
4b) Hammer Curls

080817

Week 7 of 8
Rep Scheme 3 x 18 @ 120 seconds Rest

Pre) 3 x Planks @ 60  Seconds

1) Leg Press
2) Bench Press
3) Close Grip Rows
4) Side/Front Lateral Raises
5) Tricep Push Downs
6) Back Extensions

7) Hanging Leg Raises

080417

Rep Scheme - 2 x 12 * 90 seconds rest

Pre) Planks - 3 x 1 Minute Holds

1a) Back Squat
1b) Good  Mornings
2a) Barbell Benchpress
2b) Hammer Curls
3a) Chin-Ups
3b) Arnold Presses

Hanging Leg Raises

080217

Rep Scheme - 2 x 8, 60 Seconds Rest

Pre - 3 x Planks

1a) Standing Military Press
1b) Weighted Pull-Ups
2a) Back Squats
2b) Romanian Deadlifts
3a) Incline DB bench
3b) Ez-curl bar standing curls

Abs) oblique wood chops

073117

Antagonist Scheme, 2 x 18 @ 120 Seconds Rest

PRE- Start with 3 sets of planks

1a)Leg Press
1b) GoodMornings
2a) Chin-ups
2b) Wide-Grip Dips
3a) Front Lateral Raises
3b) tricep Push Downs

Leg Raises

072817

Rep Scheme 2 x 12, Rest @ 90 seconds

1)Front Squat
2) Pull-Ups
3) Arnold Press
4) Flat DB bench press
5) Back Hyper Extensions
6) DB Alternating Curls

7)TRX Strap Lower AB thing

072617

Scheme - 2 x 8 , 60 Seconds rest

1)Pull Ups
2) Back Squat
3) Dead Lifts
4) Db Incline Bench
5) Db Lateral Raises
6) Tricep Pushdowns

Lower abs

072417

Monday
Rep scheme - 2 x 18, Rest 120 Seconds

1) DB Shoulder Press
2) Leg Press
3) Wide Grip Dips
4) Good Mornings
5) Calf Raises
6) Hammer Curls

070717

Week 3 Day 3

Rep Scheme - 3 x 15 , Rest Scheme 120 Seconds

1) Back squat

2) Chin Ups

3) Good Mornings

4) Barbell Benchpress

5) Supinated Pushdowns

6) Calve Raises

7a) Planks

7b) leg raises

10 minutes elliptical 

07052017

Rep Scheme - 4 x 8 - Rest Scheme 90 Seconds

1) Deadlifts
2) DB Rows
3) Wide Grip Dips
4) Leg Press
5) Hammer Curls
6) Front DB shoulder raises

062617

Today starts week 3. Where we bump up each exercise by 1 extra set.
4 x 5 @ 60 Seconds Rest.

1) Standing Military Press
2) Barbell Squats
3) Pull Ups
4) Incline Bench Press (DB)
5) Leg Curls
6) Tricep Pushdowns w/ Rope

7) Decline Sit ups (Weighted)

062117

Workout Scheme - 3 x 8 - 90 seconds rest - Antagonist training

1a) Deadlifts
1b) Front Squats

2a) Dumbbell Bench Press
2b) Db Rows

3a) Rear Delt Raises
3b) Seated Calve Raises

4a) Decline Situps
4b) Hanging Leg Raises

10 Minutes on the elliptical

061917

Week 2 - Antagonist Pairing
3 x 5 - 60 Seconds rest, Alternate excercises Quads/Hams, Chest/Back,  Biceps/Triceps

YALL KNOW

1a) Barbell Squat
1b) Good Mornings

2a) DB Shoulder Press
2b) Weighted Pull- Ups

3a) Alternating DB Curls
3b) DB Tricep Extension

EEBS/Cardio

061617

Rep Scheme for the day - 3 x 8 90 Seconds Rest between sets

1) Power Cleans
2) Front Squats
3) Chin ups
4) Incline Bench Press
5) Hammer Curls
6) Calve Raises

Abs/cardio

060217

90 Seconds rest between sets
Rep Scheme is 3x8

1) Back Squat
2) Wide-Grip Pull ups  (weighted)
3) Seated DB shoulder press
4) Wide Grip Dips
5) Leg Curls
6) Hammer Curls

Abs + Cardio Horns Emote pack

053117 - The Living Dead

After a long leave of over 3 years. Los Hermanos Muertos make a comeback..

BRING IN THE HORNS!

We are now transitioning to a 3 day a week split for strength training with an emphasis on cardio on off days as well as a quick cardio session at the end of each workout.

60 Second rest intervals


1) Back Squat - 3 x 5

2) Weighted Pull ups - 3 x 5

3) Good Mornings - 3 x 5

4) DB Bench Press - 3 x 5

5) DB lateral Raises - 3 x 5

6)Tricep push downs - 3 x 5

ABS/Cardio Combo pack