Category Archives: Abs/Core

All AB Workouts will be listed.

Training: Posterior

FRONT SLED SQUAT
10 x 90lbs, 5 x 180lbs, 5 x 270lbs, 1 x 320lbs, 1 x 360, 1 x 410lbs

3 TRI-SETS
DUMBBELL SHRUGS: 25lbs
Palms Down: 15 reps
Palms Facing: 15 reps
Palms Opened: 15 reps

3 SETS
Around the World Rear Delts
*Cables *Top to Bottom 3 rounds per set

ISO Bench Holds: 95lbs

Tricep Rope Pushdowns: 10 x 80lbs (hold at the bottom)

3 Sets each
Back Extensions:
Toes Straight, Toes Out
10 x 45lbs, 15 reps no weight

Hamstring Curls: 20 x 75lbs

Seated Calf Raises: 20 x 90lbs

 

#Jacked

2 Warmup Sets
Back Extensions or GHDs: 20 reps, Toes to Bar: 10 reps, Single arm rotator cuff: 12 reps

Core Work 4 sets

#SquatLife
Box Squat: (10) 30 x 135lbs

Nutrition
11am – 10oz Ground Beef, 1 cup veggies, nuts
5pm – 10 Ground Beef,, 1 cup veggies, nuts
8pm Carb Spike – Almond Milk, 2 Bananas, Chocolate PB

Supplements
Multi-Vitamin
Full Mega
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA
Check out the stack I’m currently on.

Quick #Pump

HIGH VOLUME CORE/GPP
5 Sets

Back Extensions: 20 reps, Weight crunches: 25 x 10lbs

5 Sets

GHDs: 20 reps, Toes 2 Bar: 10 reps

3 Sets

Farmers Walks – 400 Feet, Jumprope 100 reps

Deep Squat – 100 Reps

Nutrition

8oz Chicken Breast, 1 cup veggies, nuts

8oz Ground Turkey, 1 cup veggies, nuts

7pm Carb Spike – Movie Popcorn

Supplements
Multi-Vitamin
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA

Check out the stack I’m currently on.

Squat Sundays

Warm Up – Stationary Bike 7 minutes

High Bar Back Squats: (4) 10 x 135lbs

Abs / Core

3 Tri sets: Back Extensions 20 reps, Oblique Twist 20 x 50lbs, Hyper Extensions 20 reps

3 Super Sets: Bar Bell Twist 25 reps, Ab Wheels ( 5 count pause) 10 reps

4 Super Sets: Cable Crunch 20 x 125lbs, Toe 2 Bar 10 reps

Nutrition

12pm – 5 eggs, 1 1/2 cup veggies, 1/4 butter

6pm – 8oz chicken, 1 cup cup veggies, 1/4 butter

8pm Carb spike – Coconut Milk + Level-1

Supplements
Multi-Vitamin
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA

Check out the stack I’m currently on.

#Abs & Squats

Sunday Fundays
Squats: 4 sets 25 x 135lbs
Core
4 Rounds – 20 Roll Outs, 15 Decline Sit-ups, 15 Oblique Decline Sit-ups (each side)
4 Rounds – Push/Press V-Ups: 50 x 25lbs, Russian Twist V-Ups: 50 x 25lbs, One Arm Press V-Ups: 25 x 25lbs (each arm )
Nutrition
1pm – 12oz Chicken Breast, ½ cup veggies, ¼ cup nuts
5pm – 6oz Chicken Breast, 1 cup veggies, ¼ butter
8pm Carb Spike – 2 Bananas