12/21 Workout

Woooooo yesterdays workout has me feeling it today! Feels good though no pain no gain! Try this out

-Reverse Lunge with a Press 3 sets 12-10-12 reps   30lbs

-Lat Pull down (machine didnt have a cable at the gym)  3 sets 15-12-15   75lbs

-Incline DB press 3 sets 10-10-10   15 lbs

-Decline Bicep Curls  3 sets 10-8-8  15 lbs

-Close Grip Bench 3 sets 8-10-8  45 lbs

-Preacher Curls (machine) 3 sets 12-12-12 35lbs

-Reverse Curls (barbell) 3 sets 10-12-10  30 lbs

-Overhead Tricep (barbell) 3 sets 12-12-12  30lbs


*Weighted ball crunch  35lbs
*Leg raises with weight 35 lbs
*Torso Twist machine 30 lbs

Ran 10 suicides in the gymnasium, get it done! Feel good for the new year

Dec. 19th workout

Whats up everybody! So I admit as a trainer I have been slacking myself with workouts. Holidays, relationships, family, life...etc...No excuse...If I can get back in the gym and into shape so can you. After yesterdays workout Im pumped and ready to move forward! Try this out:


Bench Press-->  1 set- 70lbs- 12reps  /  2-set 70lbs 10 reps   / 3 set-60lbs  12 reps

Bent Over row with bar --> 3 sets  60 lbs   15 reps

Deadlift --> 3 sets 60lbs 12 reps

Skull Crusher with bar on bench with ab isolation --> 3 sets 40 lbs 15 reps

Cross over bicep curl --> 20lb dumbells  3 sets 8 reps

Walking Lunges--> 3 sets 20 steps

Shrugs --> 45lbs dumbells 8 reps 3 sets

Slow weighted crunch on ball 3 sets 15 reps 15 lb weight

Bosu wobbles 3 sets 10 reps

Run 15-20 min high speed on treadmill


Do work !!!!