Shoulders & Arms -June 20, 2012

FNG's: The video links are in this one, there is also a youtube playlist at the end for you.

Onto Shoulders & Arms: (supersets)
Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:

1 Arm Press
Lateral Raise
Upright BB Row
-----------------------------------

Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------

Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty

Bench Dips
-------------------------------------------------------------------------------------------------

Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS: (plus a little cardio)

Intervals of 45 seconds work, 5 seconds to change to the next activity.

Complete 5 Rounds...

------------------

Mountain Climbers

------------------

Deadbug

------------------

Med Ball Partner Pass

------------------

Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)

------> Repeat!

======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)  

Legs -June 17

Congrats!
You've made it to week 10... we are nearing the end of the Strength Program...time to push it home!


Each pair is a superset. Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x  20 reps
Alternating Reverse Lunges -3 sets x 20 reps
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps -Add a weight, if you already did, add more!
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A BIGGER weight this time.
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!

OFF Day -Shoulders & Arms

FNG's: The video links are in this one, there is also a youtube playlist at the end for you.

Onto Shoulders & Arms: (supersets)
Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:

1 Arm Press
Lateral Raise
Upright BB Row
-----------------------------------

Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------

Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty

Bench Dips
-------------------------------------------------------------------------------------------------

Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS: (plus a little cardio)

Intervals of 45 seconds work, 5 seconds to change to the next activity.

Complete 5 Rounds...

------------------

Mountain Climbers

------------------

Deadbug

------------------

Med Ball Partner Pass

------------------

Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)

------> Repeat!

======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)  

Chest & Back -June 12, 2012

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.

Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion

Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR  Supermans -Try holding weight -NEEDS TO BE SMALL (5 llbs will change a lot)
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 10 reps -rep numbers dropped on both this week, so add more weight!
Flat DB Chest Press 3 sets x 8 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 40
Frogger -3 sets of 30

==================================================
Here are the video references: (note the next button, they are all in one playlist)

Shoulders & Arms -June 9th

FNG's: The video links are in this one, there is also a youtube playlist at the end for you.

Onto Shoulders & Arms: (supersets)
Part A: Change! 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:

1 Arm Press
Lateral Raise
Upright BB Row
-----------------------------------

Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 10reps [CHANGED]
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms! [CHANGED!]
------------------------------------

Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps [CHANGED]-move elbow towards head for increased difficulty

Bench Dips
-------------------------------------------------------------------------------------------------

Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS: (plus a little cardio)

Intervals of 45 seconds work, 5 seconds to change to the next activity.

Complete 5 Rounds...

------------------

Mountain Climbers

------------------

Deadbug

------------------

Med Ball Partner Pass

------------------

Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)

------> Repeat!

======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)  

OFF -Chest & Back

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.

Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion

Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR  Supermans
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 40
Frogger -2 sets of 30

==================================================
Here are the video references: (note the next button, they are all in one playlist)

Legs -June 4, 2012

Each pair is a superset. Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 15 reps
Alternating Reverse Lunges -3 sets x 15 reps This is a change!!!
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A WEIGHT THIS TIME!
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!