You will be 100% more effective with your workouts if you have a written plan. Commit to your written workout plan and bring the intensity..!

Warm up: 10 push ups, 10 pull ups (use leg band if needed), 10 sit ups, 10 lunges, 10 Diamond push ups, and 1k row

Upper Body Chest Workout Routine:

- You will do 20, 15, 10 and 5 of your body weight Dead Lifts and your body weight Olympic Incline Press. Modify the weight if needed.

- 20 reps Dead Lifts
- 20 reps Olympic Incline Press

- 15 reps Dead Lifts
- 15 reps Olympic Incline Press

- 10 reps Dead Lifts
- 10 reps Olympic Incline Press

- 5 reps Dead Lifts
- 5 reps Olympic Incline Press

This is a timed workout, have your dead lift bar and your incline press loaded with your body weight, and spotter if needed. Post your time and what weight/modifications you used.

Beginners/Intermediate: modify your weight to fit your level

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I see this all the time in my clubs; over enthused lifters that want to build size fast, gain muscle and achieve a body building status and appearance too quickly. What happens is they stack on the weights, push through the exercises and sure enough, injuries follow soon after.  Common injuries are; consistent shoulder pain, and tears, inflammation, sprains and strains to the shoulder and rotator cuff.

I’m all for giving 100% intensity to workouts, but we have to be smart; always go lighter first to develop your muscles before you lift the extra lbs. Slowly build your smaller muscles in the shoulder through resistant band exercises first before you lift heavy. Protect your shoulder and rotator cuff, without a healthy shoulder, you wont be able to lift at all!

Warm Up: Jog 800 meters (or 2 lap around the track) , 10 shoulder rolls front and back (add light weights if needed) 5 minutes of jump rope and repeat; 10 shoulder rolls front and back (add light weights if needed) and 5 minutes of jump rope.

Basic Shoulder Workout Routine:

- Begin with resistance band shoulder exercises. These shoulder therapy exercises are key to building the smaller muscles of the shoulder, keep the shoulder intact, and stabilizing and preventing shoulder injuries. This is your shoulder rehab!

Go through each of these exercises and use the right resistance bands for your level. Resistance bands and tubing are inexpensive but if you don’t have access to resistance bands, use light weights (Beginners 2 lbs to Advanced 10lbs):

Deduction (side and front Extension)
Rotation (rolling in and out)
Flextion (side and front)

- If you have a healthy shoulder, continue and do the lifting shoulder exercises:

Shoulder Press
Push Press or
Push Jerk

- Men (Beginners) 45 lbs to (Advanced lifters) 135 lbs
- Women (Beginners) 25 lbs to (Advanced lifters) 85 lbs

- Pick one shoulder lifting exercise. On the minute with a continuous clock running, add an extra rep every minute. Example: 1st min 3 reps, 2nd min 4 reps, 3 min 5 reps… keep going until you can not do the amount of reps within the minute… For example 10 mins and you cant finish 10 reps your number is 9. Post your score!

*To avoid shoulder injury and harmful shoulder pain, go lighter on your weight bar and be sure you have worked up properly to the weight you are lifting. As you continue to add shoulder rehab exercises into your workout routine and are sure your shoulder is strong and healthy, then add weight to your shoulder lifting exercises*

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Looking to increase size in your chest and build muscle? When you increase your weights, this is the best workout routine to achieve BIG results!

Warm up: jog 800 meters (2 laps around track) 10 minutes of indoor row

Chest and Back Workout Routine:

- Chest: Bench press & Back: Pull ups; Advanced add weighted belt, Beginners = do Lat pull downs instead

- 15, 10, 5, 3, 1 = these are the reps you will do for each exercise. Every new set go heavier on the weight (your max). If you fail to get the correct number you need to redo the set.

- Don’t give up! post your weights and time!

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Warm Up - 400 meter run

Shoulder Workout Routine:

- 20 push ups

- 50 jumping jacks

- 20 hand stand push ups (beginners can do pike push ups or if needed, just hold the position for 20 seconds to modify)

- (3-3-3) clean and jerk This exercise is more for advanced weight lifters and bodybuilders; aim for starting at 125lbs to your body weight or max) Beginners can still do this exercise and start with a broomstick to learn from then a 45-65 lb bar until you have the right technique to move higher in weight.

- Repeat the circuit 3 times. Beginners modify and scale to fit your level.

Nutrition=  the science of utilizing healthy food to support life.

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You can do this workout every third day to stay conditioned.  It’s a simple workout that really challenges the chest, back and arms.   It’s a pyramid type routine.  In it, we do 2 push-ups for each pull-up.  The goal is to see how high you can get your reps.   Because you’re dropping for push-ups and jumping up for pull-ups, your heart rate will jump as well!

Start by doing one pull-up followed by 2 push ups.  After that, each number doubles until you’ve maxed out your upper body.

Pull-up, Push-Up:

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Warm up:

- 3 sets of; 2 minute Jump Rope and 10 Medicine Ball Push Ups

Workout Routine:

- 4 seated dumbbell Shoulder Press
- 4 Front Squats
- 4 Thrusters

- This workout routine consists of 4 sets with 4 reps each exercise. Get yourself warm so the first few sets (don’t count) go with light weight to get up to the max weight that you will be able to do for 4 reps . Once you have found correct weight that you can do 4 reps with, start your sets!

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Thought for Today: Volunteer;  In your own way try to give back to others that might need a little help.

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Warm up: 10 minutes on elliptical  machine, then 5 minutes indoor row

Chest Workout Routine:

- Dumb bell Incline Bench Press

- Push ups (double the reps)

- 15-12-10-8-15 reps

- This chest exercise is simple, all you need are dumbells. In the 1st round do 15 reps on the incline bench, once finished get on the ground and double the reps on push ups. Once done take a break and let your partner go. Each round try to go heavier on the weight and remember to double the reps on push ups. 5 total rounds. Post weight for each round.

Good weight (2 dumbells total weight) for advanced:
1 = 60 lbs
2 = 70 lbs
3 = 80 lbs
4 = 80 lbs
5 = 70 lbs

Good weight (2 dumbells total weight) for beginners:
1 = 16 lbs
2 = 20 lbs
3 = 30 lbs
4 = 30 lbs
5 = 20 lbs

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These are some of the best back exercises I have found, we are going back to back on this workout!

Warm up: 10 minutes on the elliptical, then 5 minutes of indoor row

Back Exercise Workout Routine:

- Seated Cable Rows; Advanced = 80 to 100 lbs, Beginner = 30 to 60 lbs

- Hang Power Cleans (if you don’t know or not sure how to do a clean, then do barbell shrugs!) Advanced = 85 to 115 lbs, Beginner = 45 to 65 lb bar

- Lat pull downs (in front); rotate each set with: wide grip then normal grip on the straight bar, then close grip on the ‘V’ bar; Advanced = 125 lbs, Beginner = 40 -60 lbs

- Sumo High Pulls (or upright barbell rows)

- Back Extensions (or hyper extensions)

- repeat circuit 3 to 4 times. Post your time and how many circuits you completed!
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Warm up: Indoor row for 1k, or your choice of cardio equipment for 10 minutes, 1 minute planks

Chest Workout Routine:

- 10 Hang power cleans: 85 – 115 LBS men, 45 – 65LBS women (Don’t know how to do a hang power clean? Beginners = rest a light bar across chest with arms crossed and do front squats)

- 10 Pull ups, one hand overhand one hand underhand grip and switch off (use leg band if needed)

- 10 Diamond push ups

- 10 Bench Press reps, 60% of your max lbs

- 10 Standing Cable Flyes

- Do each exercise 10 times with no rest in between exercises. After you complete one full round, rest 1 minute and repeat. Do a total of 5 rounds or 1 round of 50 reps of each exercise.
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The word today is = effort! We use this word a lot around my house. Always put your best effort in and the outcome will be what it is.

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This is a serious competition prep workout that the fitness professionals use. …Think YOU can do it??  Try and tell me what you were able to do! Beginners can split the workout up into separate days.

Workout:

LEGS:
10 squats alternating with 10 jump squats no weight all the way to 50 no break
Planks up on hands with 20-30 alternating knees touching to same side elbow
REPEAT squats and abs 2 more times adding 10 pound weights 2nd and 3rd set of squats 10 Power lunges and 10 burpees holding weights
Straight legged dead lifts 8-10 reps with heavy weight
Hanging leg raises
3 SETS EACH BACK TO BACK

CHEST:
Plyo push ups: with 2 step risers, place them 2 feet away from each other, get in push up position with hands on steps, with power bring hands down to floor landing in a push up, on the way up, walk hands up or push up with power landing hands on steps
Bicycles 20 reps, crunches 20 reps
3 SETS EACH

BACK:
Inverted pull up rows at smith machine
Dumbbell pullovers on ball
Plank on ball with alternating knee taps on ball
3 SETS EACH

SHOULDERS:
10 front raises, 10 lateral raises, 10 overhead press bringing arms all the way down and up
Planks on hands knees to elbows 20-30 reps
3 SETS NO REST BETWEEN SHOULDER EXERCISES

ARMS:
Chin ups
Triceps pushups on medicine ball
3 SETS EACH

Thanks Angelique for the awesome full body workout! Good luck in all your future competitions!

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