Category Archives: MP Workouts

All Workouts will be listed

HEAVY SHOULDERS – Squat

Warmup – 3 Set Superset

Lying Leg Extensions: 10 x 50lbs, Toes to Bar: 10 reps, Good Mornings -10 x 135lbs, Stiff leg deadlifts – 10 x 135lbs

5 Sets

Barbell Military Press Standing: 20 x 95lbs

4 Set Supersets

Arnold Press: 8 x 60lbs

Lying side laterals raise: 6 x 35lbs

4 Set Supersets

Dumbbell Upright Rows: 8 x 30lbs (need to move up in weight)

Dumbbell Shrugs : 20 x 80lbs

3 Set Quad-sets on an incline bench

Y’s 15 reps, T’s : 15 reps, Arrows: 15 reps, Presses’s, 15 reps x 10lbs (killer pump)

FRONT SQUAT – WITH 1 SECOND PAUSE

25 x 45lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, missed 1 x 275lbs, 1 x 245lbs, Dead Stop Front Squat: (2) 1 x 225lbs, 1 x 245lbs

Shoulders + Squat

Squats: (5) 10 x 135 + 100lbs tension bandsSuper Set: Military Press: (3) Behind the neck 10 x 80lbs, Front 10 x 100lbs, (2) Behind the neck 10 x 80lbs, Front 10 x 80lbs

Tri Set: (5) Arnold Press: 15 x 30lbs, DB Lat Raise: 15 x 25lbs, Cable Lat Raise: 15 x 20lbs 

Tri Set: (5) Lying Lat Raise: 15 x 15lbs, Rear Delt Cable Flys: 15 x 25lbs, Face Pulls: 15 x 100lbs

Chest & Back + Squat

Incline Bench: BB (3) 10 x 135lbs, DB (3) 10 x 65lbsBench Press: BB (3) 10 x 155lbs, DB (3) 10 x 65lbs

DB Pullover: (4) 10 x 80lbs

Iso Lat Row: (3) 25 x 45lbs, (3) 25 x 45lbs

Iso Y Row: (4) 25 x 45lbs

(6) Sets Squats: 25 x 135lbs

Full body Workout

1 Warm Up Set, 1 Set to FailureBench tuck: 104 Reps

Calf extension: 15 x 135lbs, 47 x 135lbs

Abductor machine: Outer 15 x 100lbs, 51 x 100lbs, Inner 15 x 100lbs, 52 x 100lbs

Hyperextension: 15 Reps, 42 Reps

Hamstring curl: 15 x 100lbs, 39 x 100lbs

Leg extension: 15 x 100lbs, 48 x 100lbs

Squat machine: 15 x 95lbs, Back 43 x 95lbs Front 41 x 95lbs

Pull-up: 15 Reps, 28 reps

Seated Cable Row: 15 x 100lbs, 49 x 100lbs

Dumbbell lateral raise: 15 x 20lbs, 47 x 20lbs

Dumbbell curl: 15 x 20lbs, 47 x 20lbs

Barbell bench press: 15 x 135lbs, 36 x 135lbs

Weighted dip: 15 Reps, 36 Reps