Friday, September 27, 2013

HIIT & Hoodrat Music

Workout
As Many Rounds as Possible in 12 minutes with 
30 seconds of rest in between rounds
1 round:
4 Alternating Lunges, 4 Dumbbell/Resistance Band Shoulder Press, 4 Push Ups 
6 Lunges, 6 Presses, 6 Push Ups 
8 Lunges, 8 Presses, 8 Push Ups 
At the end of 12 minutes, hold a plank for as long as possible.


Playlist
"Work"
A$AP Ferg


"No Lie"
2 Chainz feat. Drake


"My Moment"
DJ Drama


"Versace"
Migos feat. Drake, Meek Mill, & Tyga




Wednesday, September 25, 2013

October Workouts

Monday
Shoulders


Barbell Push Press
Ramp the weight by 10lb each set
5x5
3x3
1x1

Military Press
5x5

Seated Dumbbell Press 4x12, 10, 10, 8
Arnold Press 4x12, 10, 10, 8 (use same weight as standard presses)

Dumbbell Lateral Raises
2x20
5 partial reps at the bottom
5 full reps
5 partial reps at the top
5 full reps

Decline Push Ups 3xFailure

Tuesday
Squats


Barbell Back Squat 5x5

Narrow Stance Squat 5x5

Wide Stance Squat 5x5

Forward Lunge 5x5

Backward Lunge 5x5




Wednesday
Back


500 meter row

Pull Ups 4x10

Close Grip (CG) Lat Pulldowns 4x12, 10, 10, 8
Wide Grip Lat Pulldowns 4xFailure with same weight as CGs

1 Arm Rows 4x12, 10, 10, 8

Horizontal Shrugs 4x10

Thursday
Arms


Barbell Curls 5x5

Dumbbell Seated Curls 4x12
Overhead Dumbbell Extensions 4x10

Dumbbell Hammer Curls 4x12
Dips 4xFailure

EZ Bar Curls 4x28
7 partial reps at bottom
7 full reps
7 partial reps at top
7 full reps
Lying EZ Bar Extensions 4x10




Friday
Deadlifts


Top ½ 5x5

Off of a Step/Box 5x5

Romanian 5x5

Traditional 5x5, 3x3, 1x1

Friday, September 20, 2013

HIIT & Hoodrat Music

Workout
10 Pull Ups, Squats, and Push Ups
30 seconds of rest
8 Pull Ups, Squats, and Push Ups
20 seconds of rest
6 Pull Ups, Squats, and Push Ups
15 seconds of rest
4 Pull Ups, Squats, and Push Ups
1 minute of rest
Repeat for 15 minutes

Playlist
"I Still Can't Stop"
Flux Pavilion

"You Make Me"
Avicii

"Made to Love"
Benny Benassi and John Legend

Friday, September 13, 2013

HIIT & Hoodrat Music

Workout
Push (& Pull Up) It Good.
As Many Rounds as Possible in 15 minutes with 
30 seconds of rest in between rounds
1 round= 9 Push Ups, 9 Pull Ups, 6 Push Ups, 6 Pull Ups, 3 Push Ups, 3 Pull Ups
At the end of 15 minutes, hold a plank for as long as possible.

Playlist
"Give It 2 U"
Robin Thicke feat. Kendrick Lamar & 2 Chainz



"Push It"
Rick Ross



"Fire"
Big Sean

"Survival"
Eminem


Friday, September 6, 2013

HIIT & Hoodrat Music

Workout
Drop it Like a Squat & Dip it Low
As Many Rounds as Possible in 10 minutes with 
30 seconds of rest in between rounds
1 round= 4 squats, 4 dips, 6 squats, 6 dips, 10 squats, and 10 dips

Playlist
"Feel So Close"
Calvin Harris (Benny Benassi Remix)

"Higher"
Destructo

"Lrad"
Knife Party

"Be With You"
Afrojack & Clinton Sparks