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heavy workout

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Workout Of the Week - "Barbell Banger"

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Hey hey Heat fam what’s up? Coach Seth back with your WOW. This week we are going with the basics in a full body workout. All compound lifts, and all you need is a barbell. It’s going to be a simple workout, but you may hate me by the end. So let’s get right into it!

Equipment: Barbell

Warmup:

100 Squats

50 Pushups

50 Sit-ups

Workout:

Alright now it’s time to get weird. For today’s workout you will do 5 sets of every exercise. The reps will be descending each set. So the first Set will be 12 reps, then 10, 8, 6, finishing with 4. Each set will get heavier as the reps get lower. The goal is to have your first set be the lightest and go up in weight every single set, finishing with the heaviest set last. There aren’t a lot of exercises today, but with the amount of sets and reps we are doing it is more than enough to get a great full body workout.

Back Squat

Deadlift

Bench Press

Barbell Row

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Workout Of the Week - "Heavy On a Hump Day!"

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What’s up Heat fam! Coach Seth back with a workout for you...again? That’s right, I’ve got all of your workouts for you. Because I love you beautiful crazies. Last time I had a bodyweight burner for you, and this time we are getting heavy. So let’s get right into it.

We are keeping it simple with the equipment. Nothing fancy, just the essentials.

Here’s what you’re gonna need: Dumbbells, Barbell (just use DB’s if you don’t have a barbell available), Bench, and Somewhere to do pull-ups


For this warmup I want you to do 20 reps of everything and go through the list 3 times from top to bottom

Warmup:

Pushups

Shoulder Taps

Sit-ups

Low Plank Mountain Climber (20 Total)

Squats

Walking Lunges (20 Total)


Alright let’s get spicy with it now. I’m gonna group together 4 exercises at a time. Do all four exercises back to back then rest for a minute or two. Rinse and repeat as specified above the group of exercises in parentheses.

(4 rounds, 8 reps ea exercise)

Barbell Bench Press

Reverse Grip DB Row

DB Lateral Shoulder Raise

Pull-ups


(4 rounds, 8 reps ea exercise)

Barbell Back Squat

DB Reverse Lunges

Goblet Squats

DB Hip Thrusts(Shoulders on Bench)


(5 Rounds, 12 reps ea exercise)

Chin Ups

DB Step Ups (12 Total Reps)

Standing DB Shoulder Press

Diamond Pushups

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