Tag Archives: resistance training

Phase Two: Week 5. Day 31| Six Weeks To Shreds

Warm up: 2-3 minute skipping in place Workout: Bentover barbell row: 4 x 6-8. 65 lb (1 minute skipping in place between sets) DB incline row: 3 x 6-8. 50 lb (1 minute goblet squats – 30 lb between sets) Seated cable rows: 3 x 6-8. 120 lb ( 1 minute box jumps between sets)Continue reading “Phase Two: Week 5. Day 31| Six Weeks To Shreds”

Phase Two: Week 5. Day 30| Six Weeks To Shreds

Warm up:   2-3 minute bench step up Workout: Barbell shoulder press: 4 x 6-8. 65 lb ( 1 minute bench step up after each set) DB shoulder press: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between each set) Standing DB upright row: 3 x 6-8. 40 lb ( 1 minuteContinue reading “Phase Two: Week 5. Day 30| Six Weeks To Shreds”

Zercher Squats (Exercise How to)

https://www.youtube.com/watch?v=vpy4ADmlo1E In dedication to my leg day today, let’s talk about the “Zercher Squat”.  How many of you have heard of this type of squat? How many of you have performed it? Well, in all honesty, I have only done it once before and it was utilizing the smith machine. I am no pro atContinue reading “Zercher Squats (Exercise How to)”

Phase Two: Week 5. Day 29|Six Weeks To Shreds

Warm up:   2-3 minute step up with knee raise Workout: Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets) Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set) Decline DB bench press: 3 xContinue reading “Phase Two: Week 5. Day 29|Six Weeks To Shreds”

Phase Two: Week Four. Day 23| Six Weeks to Shreds

Warm up:   2-3 minute step ups with knee raise Workout: Barbell shoulder press: 4 x 9-11. 55 lb (1 minute bench step ups between sets) DB shoulder press: 3 x 9-11. 60 lb ( 1 minute kettlebell swing- 8kg between each set) Standing DB upright Row: 3 x 9-11. 40 lb (1 minute sprintsContinue reading “Phase Two: Week Four. Day 23| Six Weeks to Shreds”