December 10, 2018

I would like for you to keep a log of your weight you are able to lift and try to increase as time progresses.  You won’t be able to increase every time, but it’s important that you TRY.

The lower the reps the heavier the weight should be.  The last rep or 2 should always be a bit difficult.

Be sure to rest 60 seconds in between each set.

Don’t train to failure (where you can’t get the last rep in). It’s better to lower the weight, have full range of motion, and not fatigue your muscles to a point where you can’t perform the next day. It should feel heavy, but not to a point where you can’t perform your last rep.

 Complete all sets of the exercise before moving on to the next exercise.

This is a heavy leg day! Perform each exercise slow and controlled, using your full time under tension.  Don’t rush the exercise!

Make sure you warm up with body weight squats, slowly adding weight to the bar until you reach your working sets.

In the pyramid exercises (those that have different reps) weight should increase with lower reps and decrease with higher reps.

Make sure to take 60 second rest periods in between each working set.

STRETCH IT OUT! Give yourself 5-10 minutes after the workout to do some stretching!

Today is back and biceps day! When performing back exercises make sure your shoulders are back and you are not hunched over.
Squeeze your bicep at the top of each rep.

In the pyramid exercises (those that have different amount of reps) weight should increase with lower reps and decrease with higher reps.

Make sure to take 60 second rest periods in between each working set.

Chest and tricep day for you today!  At the bottom of each tricep move squeeze the muscle.

In the pyramid exercises (those that have different amount of reps) weight should increase with lower reps and decrease with higher reps.

Make sure to take 60 second rest periods in between each working set.

This is a heavy leg day focusing on glutes and hamstrings!

Make sure you warm up with lower weight deadlifts, before you reach your working sets.

In the pyramid exercises (those that have different reps) weight should increase with lower reps and decrease with higher reps.

Make sure to take 60 second rest periods in between each working set.

Finish the workout off strong with ab work!

STRETCH IT OUT! Give yourself 5-10 minutes after the workout to do some stretching!

Finish the week off strong with a tough upper body day! There is a lot of volume in this workout. Make sure to take 60 second rest periods in between each working set.

You’ve worked hard all week!  I would like for you to do take an active rest day today.  Go to a yoga class, take a 20-30 minute walk or perform 25 minutes of low intensity cardio.

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