Workouts

Check out some of my favorite workouts!

To get rid of those pesky under arm wings that feel like they can pick up a stiff breeze if you wave too hard:

  • Cable Tricep Push Downs 4 x 12-15
  • Dips (assisted) 10 x 10
  • Barbell Bicep Curls 4 x 12-15
  • Skull Crushers 4 x 12-15 
  • Overhead Tricep Extensions (dumbbell) 4 x 15 (each side)
  • Tricep Push Down Machine 4 x 15

To build those beautiful boulder shoulders (this is one of my weak areas and a has been a focus this off-season):

  • Warm up of lateral raises 5 x 10
  • Front raises 5 x 10
  • Bent over rear delt raises 5 x 10 
  • Rotators 5 x 10 
  • Lateral raises 5 x 10
  • Dumbbell Overhead Press 4 x 15
  • Superset dumbbell lateral raises 4 x 15
  • Plate Upright Rows 4 x 15
  • Superset dumbbell lateral raises 4 x 15
  • Shrugs 4 x 15
  • Superset dumbbell lateral raises 4 x 15
  • Machine Shoulder Press (with hold at the top) 4 x 15
  • superset dumbbell lateral raises 4 x 15
  • Leaning Lateral Raises (1 arm at a time) 4 x 15 each arm
  • superset dumbbell lateral raises 4 x 15
  • Reverse pec dec 4 x 15
  • burn out of lateral raises 10 x 10 (machine or dumbbells) 

Building a beautiful back (also one of my focuses this off season):

  • Warm up 10 x 10 assisted wide grip pull-ups
  • Wide Grip lat pull-down (behind head) 4 x 15
  • Seated Row (underhand grip) 4 x 15
  • Deadlifts 4 x 10-12 (heavy weight) 
  • 1 arm dumbbell row 4 x 15 each side
  • Dumbbell pull-overs 4 x 15
  • Kayak Rows (squeeze at the bottom) 4 x 15 each side
  • Bent over rows 10 x 10

BOOTY BLASTER

  • Warm up on the stairmill for 10 minutes
  • Barbell squats 4 x 10 
  • Superset sumo squats (w/ dumbbell in hand) 4 x 15-20
  • Walking Lunges (w/ barbell on back) 4 passes across the gym floor 
  • Curtsey Lunges 4 x 15 (each side) 
  • Straight Leg Deadlifts 4 x 15
  • Glute Kick-Backs 4 x 15 (each side)
  • Side Kicks 4 x 15 (each side) 
  • Glute bridges on leg extension machine 4 x 15 (squeeze at the top) 
  • Jumping Squats 10 x 10