Catching up...

Sorry I know I haven't posted a lot of workouts lately. I haven't been on my A game with them, I will admit. It's been a little crazy trying to get things going over here. Here is what it is going. I know a few of these will be way to hard for most which is fine if you switch it with something else.

Week: Sets 3, Reps 12, Speed 2/2
Day 1: Chest/Tricep
Chest: Dumbbell Chest Press
Tricep: Close Grip Tricep-Press
Chest: Dumbbell Chest Flies
Tricep: Dips

Day 2: Back/Bicep
Back: Lat Pulldown
Bicep: Dumbbell Curl
Back: Cable Row
Bicep: Dumbbell Hammer Curl

Day 3: Abs/Shoulders/Legs
Shoulders: Shoulder Press
Leg: Leg Press
Shoulder: Lateral Raise
Leg: Hack Squat
Abs: Double Crunch
Abs: Forearm Bridge
Abs: Hanging Leg Raises

Week 2: Sets 3, Reps 12, Speed 2/2
Day 1: Higher intense Circuit Trainings
Combo: Squat+Shoulder Press
Combo: Dumbbell Swings
Combo: Burpees+Dumbbell Curls
Combo: Push-Ups

Day 2: Higher Intense Circuit Training
Combo: Hand stand Push-Ups
Combo: Close Push-Ups
Abs: Double Crunch
Abs: Side Bridge
Legs: Fast Prison Squats

With Cardio I have been just starting out slow doing about 20-30 min 3 times a week. I am starting to get ready for the Wasatch Back again, that's why the high intense weight training came into play.

Jake

This isn't one of the workouts I've done, this was one of my clients workout that I ran him through. It was pretty tough! He is doing more athletic training and his exercises are for more advance lifters, but you can still use some of the exercises in your own workout. If you do this workout make sure you have good form. I just thought it was a great workout and its a pretty quick one to do.

Warm-up: Barbells have no weight and light weighted dumbbells
Cleans 10 reps
Cleans+Jerks 10 reps
Cleans+Press 10 reps
Dumbbell swings 15 reps
Sumo Squat 15 Reps
Prison Squats 20 Reps (Fast Pace)

Workout:
Cleans 2 Sets 10 Reps
Cleans+Press 1 Set 10 Reps
Dumbbell Swings 3 Sets 15 Reps
Dumbbell Sumo Squats 3 Sets 10 Reps
Prison Squats 3 Sets 15 Reps

The workout seems short, but do it right and you will be a sweaty mess! Enjoy!

4 Sets 8 Reps

I don't know what I will title all these blogs with, but I will start simple. Right now all I am really trying to do is build muscle. So the numbers may not look like a lot, don't knock it until you try it though. Each day I am breaking down my muscle groups individually. So here it is: All weights are done with heavy weight and 4 sets of 8 reps at a 2/2 speed. All Abs were done with 12-15 reps and 3 sets

Monday: Chest+Abs
Bench Press
Machine Chest Flies
Incline Chest Press
Incline Chest Flies
Double Crunch 15 reps
Hanging Leg Raises 12 Reps
Wood Chops 15 reps each side
Side Bridge 1 min hold

Tues: Tricep
Tricep Press-Down
EZ bar skull crushers
Dips
Close Grip Dumbbell Press

Wed: Rest

Thursday: Bicep+Abs
Hammer Curls
Cable Curls
Scoop Dumbbell Curls
Incline Bench Curls
Double Crunch 15 Reps
Hanging Leg Raises 12 Reps
Side Bend with dumbbell 15 reps each side
Side Bridge 1 min hold

Friday: Back+Shoulders
Lat-pulldown
Cable Row
1 Arm dumbbell row
Back Extension
Lateral Raise
Front Shoulder Raise
Shoulder Press
Arnold Press

Saturday: Legs
Leg Press
Lunges
Hack Squat
Leg Extension
Leg Curl

Have fun and enjoy the workout! I am doing very min. Cardio just to help build the muscle more. I will be starting to run as soon as I am all moved in to Seattle and getting ready for running season. If you have any questions please leave a comment.

4 Sets 8 Reps