Viewing entries tagged
upper body workout

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Workout Of the Week - "HYPE-rtrophy"

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What’s going on Heat Fam!? It’s Coach Seth, back at it again with the fire Workout Of the Week. This week I’m bringing you a little old school workout. And by old school I mean it’s going to be a total bro workout. But, that doesn’t mean you beautiful ladies are left out. We are alllllll getting some good old fashioned hypertrophic work in. Keeping it simple with a good ol Chest, Back, and Arms workout.

Warmup:

5 Minutes on bike, treadmill, or rower. “Jogging” pace.

30 Pushups

20 Pull-ups

10 Pike Presses


Workout Equipment:

Dumbbells

Barbell (You can use DB’s if you don’t have a BB.)

Adjustable Bench


**Superset is two exercises done back to back without rest in between. So for example if the workout calls for.. Pushups superset Pull-ups 4x10, that would be 10 pushups immediately followed by 10 pull-ups. Then rest and repeat for 4 sets.**


DB Bench superset Barbell Row 5x12

DB Curls superset Diamond Pushup 4x15

Barbell Incline Bench Press 5x8

DB Row(Hand&Knee braced on Bench)5x8ea

Chin Ups 4x10

Weighted Dips 4x10

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Workout Of the Week - "Enjoy the Grind"

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Howdy Folks! Coach Cody of HEAT SMTX here, and I’ve got a sweet Upper-body Workout for you. This one will last about 40min, including the warm up. Best not to dwell on the time scheme – just get to working and enjoy the grind, I mean FUN!
 
Needs: 1 set each – Heavy, Moderate, and Light Dumbbells
 
Warm up: minimum two rounds!
              400m jog
              10 push up to wide mnt. climber (take your foot up to and outside your hand so you can stretch out your hips)
              50 crunches
              200m shuffles (100m each side)
 
Workout time!
              Heavy DB’s: perform exercise one every 60 seconds for 3 minutes (so 3 rounds,) then repeat for exercise two and three. 9min total
                           6 Front squat
                           12 Push Press
                           18 1-Arm High pull (9 each side)
              Moderate DB’s: perform exercise one every 60 seconds for 4 minutes (so 4 rounds,) then repeat for exercise two and three. 12min total
                           12 Arnold Press (curl + overhead press)
                           18 Discus pulls
                           24 DB Jumping Jack
              Light DB’s: perform exercise one every 60 seconds for 5 minutes (so 5 rounds,) then repeat for exercise two and three. 15min total
                           200m Overhead Run
                           30 Swing curls (bicep curls with a hinge at the hip, aka cheater curls : p )
                           36 Plank Jacks ( plank position – jump your feet out, then back to the center. Easy!)
 
 
Get it done outside on a track for the extra Sun-induced sweat factor. As always, take two and call me in the morning…

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