Is It The Weekend Yet???

Some peoples problems range from not drinking enough water, not exercising, drinking too much alcohol and not exactly staying on track food-wise! My advice: Stay On Track...Everyday!!! Have fun this weekend, but keep these things in the back of your mind when you start getting off track!! Enjoy time with family and friends and don't for get to laugh.....it's healthy!

Compound Sets & Circuit Training

This "Phase" of my workout routine is  
"Compound Sets & Circuit Training"


My good friend Bill Ross is a "Major" inspiration to me, and
All the workout routines have all been laid out by him. 


Day 1 - Upper Body:


(You will be working out all the upper body muscles in 1 hour)


***Please Note: This routine is not for the weak, it is a very intense workout. Try it at your own risk.


Back -

(do one set, then move to the next exercise)

Wide Grip  - Lat Pulldown  - 4 sets starting with 10 reps til failure 
Narrow Grip - Lat Pulldown  - 4 sets starting with 10 reps til failure
Seated Row -  4 sets starting with 10 reps til failure

Chest -

(do one set, then move to the next exercise)

Chest Press - (use dumbbells) 3 sets starting with 10 reps til failure 

Chest Flys  - (use dumbbells) 3 sets starting with 10 reps til failure

Shoulders - 

(do one set, then move to the next exercise)

Shoulder Press (use dumbbells) 3 sets starting with 10 reps til failure 

Lateral Side Raises  - (use dumbbells) 3 sets starting with 10 reps til failure

Shrugs - (use dumbbells) 3 sets starting with 10 reps til failure

Arms -

(do one set, then move to the next exercise)

Tricep Pushdowns (use dumbbells) 2 sets starting with 10 reps til failure 

Tricep Pushdowns (use dumbbells) 2 sets starting with 5 reps til failure 

Bicep Curls (use dumbbells) 2 sets starting with 10 reps til failure 

Abs- 

start with 15-30 reps , do various types to mix it up

upper, mid, and lower abs

15minutes of this, do more if you have the energy!

STRETCH WHEN YOU ARE DONE (this is very very important)

(protein within 5-30 mins after your workout)

Day 2 - Lower Body/Legs


Squat or Leg Press - 4 sets 6-10 reps to failure

Squat or Leg Press - 1/2 above to failure

Leg Extension - 3 sets 6-10 reps to failure

Leg Curl - 3 sets 6-10 reps to failure

Calf Raises - 8 sets 12-15 reps to failure

Abs- 

start with 15-30 reps , do various types to mix it up

upper, mid, and lower abs

15minutes of this, do more if you have the energy!

STRETCH WHEN YOU ARE DONE (this is very very important)

(protein within 5-30 mins after your workout)

Try this for 4 weeks.