New Chest & Triceps (Strength Endurance) Workout

1802010 Chest, Triceps (Strength Endurance)

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Dynamic Warm Up:
“¢Push Ups 15 Reps, 2-2 tempo, 3 sets, 1 min rest

ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
“¢Single Leg Touchdown Press 12 Reps, 3 Sets, 1 min rest

CHEST:

Superset:
“¢Chest Flat Bench DB Press 12 Reps, 2-2 tempo
“¢Supine Ball Chest DB Press 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Flat Bench Heavy Chest DB Flys 12 Reps, 2-2 tempo
“¢Supine Ball Light DB Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Decline Chest Press 12 Reps, 2-2 tempo
“¢Cable Chest Crossovers 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
“¢Seated Triceps OH Ext: 12 Reps, 2-2 tempo
“¢Prone Ball Triceps kick backs 12 Reps, Controlled tempo
4 sets, 1-2 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

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Shoulders (Strength Endurance) Workout

180207 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Shoulders (Strength Endurance):

Superset:
“¢Shoulder Press 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Seated HEAVY Side Raises 12 Reps, 2-2 tempo
Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Standing Ezbar Upright Rows 12 Reps, 2-2 tempo
“¢Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Seated Bent Over Reverse Flys 12 Reps, 2-2 tempo
“¢Face Pulls 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

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Chest & Triceps Strength Endurance Workout

180206 Chest, Triceps & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Dynamic Warm Up:
“¢Push Ups 3×15, 2-2 tempo, 1 min rest

CHEST:

Superset:
“¢Flat Bench Press 12 Reps, 2-2 tempo
“¢Flat Bench Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Incline Press 12 Reps, 2-2 tempo
“¢Vertical Machine Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Decline Press 12 Reps, 2-2 tempo
“¢Chest Dips 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
“¢Seated Tricep OH Ext: 12 Reps, 2-2 tempo
“¢Cable Extensions 12 Reps, Controlled tempo
4 sets, 1-2 min rest

ABS:

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

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https://www.Instagram.com/theMacrosCoach

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https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 2.

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Back:

Superset:
“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢Rope Straight Arm Pulldown Rows 1012 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢Barbell Bent Over Rows 8-12 Reps, 2-2 tempo
“¢TRX Rows 8-12 Reps, 3/4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢T Bar Rows 10-12 Reps, 2-2 tempo
“¢V Bar Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

BICEPS

Superset:
“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg w/Airex Pad Forehead Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

ABS

“¢Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Shoulders & Abs (Strength Endurance)

Phase 2 Strength Endurance Week 1:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Shoulders (Strength Endurance):

Superset:
“¢Seated Shoulder Press 12 Reps, 2-2 tempo
“¢Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
“¢Standing Ezbar Upright Rows 12 Reps, 2-2 tempo
“¢Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
“¢Seated HEAVY Side Raises 12 Reps, 2-2 tempo
Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
“¢Reverse Flys 12 Reps, 2-2 tempo
“¢Face Pulls 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Chest, Arms, Abs (Strength Endurance) Workout

Phase 2 Strength Endurance Week 1:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:

2-2 tempo = 2 seconds down 2 seconds up

4-1-2 tempo: 4 seconds down 1 second pause 2 seconds up

Warm Up:
-5 to 10 minutes your choice.

“¢Push Ups 3×15, 2-2 tempo, 1 min rest

Chest:

Superset:

“¢Incline Press 12 Reps, 2-2 tempo
“¢Vertical Machine Flys 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Superset:
“¢Flat Bench Press 12 Reps, 2-2 tempo
“¢Flat Bench Chest Flys 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Superset:
“¢Decline Press 12 Reps, 2-2 tempo
“¢Chest Dips 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Arms:

Superset:
“¢Seated Curls 12 Reps, 2-2 tempo
“¢Single Leg Curls 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Superset:
“¢Seated Tricep OH Ext: 12 Reps, 2-2 tempo
“¢Single Leg Bent Over Kick Backs 12 Reps, Controlled tempo
3 sets, 1-2 min rest

Abs:

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Back, Arms & Abs (Strength Endurance) Workout

Back, Arms & ABs (Strength Endurance)

Phase 2 Strength Endurance

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Warm Up:
-5 to 10 minutes your choice.

Superset:
-Barbell Bent Over Rows 12 Reps 2-2 tempo
-TRX Rows 12 Reps 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-Pull Ups 8-12 Reps, Strict tempo
-Lat Pull Downs 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-TBar Rows (high Grip) 12 reps 2-2 tempo
-Cable Face Pulls with Rope 12 Reps 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-Incline Bicep Curls 12 Reps 2-2 tempo
-Cable Tricep Ext 12-15 Reps 4-1-2 Tempo
4 sets, 1-2 min rest

-Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill
Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

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Shoulders (Strength Endurance)

Shoulders (Strength Endurance)

Strength Endurance is the muscles ability to produce strength or resistance over an extended period of time. Strength resistance training allows the muscles to remain functionally active longer.

Tempo:

2-2 = 2 seconds down (eccentrics) 2 seconds up (concentric)

4-1-2 = 4 seconds down (eccentrics) 1 second pause (static) and 2 seconds up (concentric)

Superset:

Doing one exercise followed by the next with zero/minimum rest then rest for 2 min then repeat for 3-4 Sets.

*Always warm up 5-10 minutes prior*

Superset:
“¢Seated Shoulder Press 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Seated Side Lateral Raises 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Barbell Upright Rows 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Seated Revere Flys 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Facebook Private Group;

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Abs, Back & Arms Hypertrophy Training

This will be a Hypertrophy Style designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed

2.) Shoulder/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

Abs;

3.) Ab Wheel Roll Outs 20 Reps, 3 Sets, Controlled tempo, 30 seconds rest

-2 min rest in between next exercise.

Back;

4.) Pull Ups with pause at bottom 8-12 Reps, 4 sets, Controlled (strict) tempo, 2 min rest

-3 min rest in between next exercise.

5.) Barbell Bent Over Rows 8-10 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

6.) Reverse Grip Lat Pulldown 10-12 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

7.) Rope Straight Arm Pulldowns 12 Reps, 3-4 Sets, 2-2 tempo, 1-2 min rest

-3 min rest In between next exercise

Biceps;

8.) Barbell Biceps Curls 1 rep + Barbell Bicep Forehead Curls 1 rep combo = 1 rep and goal is 8 Reps Total, 4 Sets, Controlled tempo, 1-2 min rest

-3 min rest In between next exercise

Triceps;

9.) Cable Tricep Press-down Extensions 12 Reps, 4 Sets, 2-2 tempo, 1-2 min rest

Then to end it with some more Pull Ups with pause at bottom: 5 Reps, 10 Sets, 1 min rest
Try it out and let us know what you think.

For MORE INFO just click link above.

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Shoulders: Hypertrophy Training

This will be a Hypertrophy designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

I have a hernia I’m waiting to have surgery on to repair. So for the past few weeks just been focusing on trying to get around 10,000 steps a day. Instead of doing certain amounts of cardio each week. Been doing usually 10 minutes before and after each lifting session through out each week.

2.) Shoulders/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

 

Shoulders:

3.) Seated Dumbbell Shoulders Press 8-10 Reps, 5 Sets, 2-2 tempo, 2-3 min rest

4.) Shoulders Curl Bar Upright Rows (medium/wide grip) 8-10 reps, 3-4 sets, 2-2 tempo, 2-3 min rest

5.) Shoulders Side Lateral Raises 8-12 Reps, 3-4 Sets, Super controlled eccentric part of movement, 2-3 min rest

6.) Face Pulls 12-15 Reps, 3 sets, 2-2 tempo, 1-2 min rest

7.) Monster Set to finish shoulders off;

Behind Neck Press 10 Reps
In Front Neck Press 10 Reps
Barbell Front Raises 10 Reps
Barbell Up Right Rows 10 Reps
1 min rest, 4 sets

Then…

8.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

www.MacrosCoach.com

Follow us:

Instagram.com/macroscoach

Instagram.com/theMacrosCoach

Instagram.com/macroscoachclients

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Twitter.com/macroscoach

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Facebook.com/teammacroscoach