December 27th, 2016-Today's focus Back

Exercises:

   Wide grip pullups: the bread and butter for lat development emphasizing lower and inner back

   one arm dumbell rows: isolating the lats, and mid to upper back thickness

   bent over barbell rows: back strength and overall development

   horseshoe grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Three sets per exercise

All sets to failure

December 16th, 2016-Today's Focus Chest

Exercises:

  Flat Dumbell Bench press:  Working the total chest, use slow controlled form

  Incline Dumbell flys:  Good stretch/range of motion, squeeze on top

  Decline dumbell Bench Press:  Targeting upper chest

  Cable crossovers:  Full chest/muscular endurance

All sets to failure

Three sets per exercise

December 15th, 2016-Today's focus Back

Exercises:

   Wide grip pullups: the bread and butter for lat development

    t bar rows: isolating the lats

   Barbell deadlifts: back strength

   narrow grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure

December 13th, 2016: Today’s Workout Triceps

Exercises:

  lying ez bar extensions: working long head of triceps

  one arm behind head dumbell extension: overall tricep development

  Close grip bench press: Lateral head of triceps

  Dips off bench:: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Four sets per exercise

All sets to failure per usual.

December 12th, 2016-Today's focus Quadriceps

Exercises:

  Front Barbell Squats: entire quadricep, most fundamental exercise, overall strength

  Walking lunges: Cardio/quad work, good warm up

  Hack Squat: tightening, sharp contraction of quad muscle,

  Leg extensions: overall long development/cardio

All exercises four sets each

All sets to failure per usual

December 9th, 2016-Today's focus Body Weight Cardio

  Exercises:

  stair walk/3 sets 30 seconds

  jumping jacks w/ dumbells/3 sets/30 seconds

  up downs/3 sets/15 reps

  bicycle kicks, 3 sets

  walking lunges/3 sets/

Keep heart rate at working rate of 125 bpm

1.0 min between sets

Cardio based

December 8th, 2016: Today’s Workout Triceps

Exercises:

  Rope pressdowns: working long head of triceps

  Close grip bench press: overall tricep development

  Lying ez bar tricep extensions: Lateral head of triceps

  Behind head one arm tricep extensions: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Four sets per exercise

All sets to failure per usual.

December 7th, 2016-Today's focus Back

Exercises:

   Narrow grip pullups: the bread and butter for lat development

   Padded t bar rows: isolating the lats

   One arm dumbell rowss: back strength

   Reverse grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure

December 5th, 2016-Today's Focus Biceps

Exercises:

  seated alternate dumbell curls-the staple and most fundamental, ez bar allows for emphasis on lower/inner bicep head

  seated one arm preacher curls: working on length of bicep and outer bicep head/brachialis

  standing ez bar curls:  good peak contraction, increasing workload on bicep

Biceps, meaning two head muscle belly, responds well to the above

Three sets per exercise.

All sets to failure

November 30th, 2016-Today's focus Shoulders (Deltoids)

Exercises:

 Standing barbell millitary press: an overhead press focusing on front deltoid

 cable side lateral raise: a side plain of motion raise for the medial deltoid

 dumbell upright rows: working the medial, rear, and trapezious muscles

 barbell front raises: emphasizing the front deltoids

Make sure to target front, medial and rear delt heads of the deltoid.

Three sets per exercise