High Rep upper body

High Rep upper body

Hey folks, this is a workout we did on last week. We've done the classic body building type of training if you will for the past 3 months are so and i thought it was time to change things up a bit. So for the next 2 or 3 months to come look for some different style workouts to come from seanathanquinn.com

Incline Dumbbell press 3 sets for max reps! It means just that grab a pair of dumbbells and hammer away at them for as many reps as you can complete safely

Cable straight arm pull downs with a Rope 3 sets of 12

Superset with Band pull aparts 3 sets of 15-20 reps (super set means done in a back to back fashion without rest until you do the second movement)

Dumbbell Side raises 4 sets of 12

barbell behind the back shrugs 3 sets of 10

superset with incline seated dumbbell curls 3 sets of 10 per arm

Give this workout a go and let me know how it went for you. If your a lady or older person and worried about doing this just use a weight that is comfortable for you to use and have at it!

Legs you can DEPEND ON!!

Legs you can Trust and Depend on!

Your legs are your foundation. Like a building. Weak foundation and you'll surely have a weak building in the long run. It doesn't matter if your working your legs for looks or for performance there is only one way to build Legs.....HARD WORK!!!! simple and plain. If your not almost crawling out of the gym after a leg session you missed something.

Dumbbell Squat(HEAVY) 4 sets of 8-10 reps (went up to 110lbs. dumbbells) Hold the dumbbells out to your sides like your just standing there arms hanging and go into your squat.

Leg press 3 sets of 15 once again we went heavy

Leg curls 3 sets of 10 holding the top for a count. feeling that blood flooding the hamstring

Walking lunges 3 sets 20 steps at a time

Build a chest that bust out of your shirt!

Build a chest that bust out of your shirt!!!!

I'm going to give you a look at our chest workout from monday. Lifting tons of weight on the bar isn't the only way to build the chest that you want to gain attention. Using different methods from week to week in your training as well can be just what you need to break through your current training slumps and spark new growth!

Incline machine chest press 3 sets. We did a three the hard way set. ( put your hands wide as possible for as many as you can go, then bring your hands in to normal width and bang out more, then finally bring your hands in close and finish out. TONS of blood rushing to your chest and triceps)

Floor Press with Dumbbells 3 sets of 12-15 reps (set up on the floor as the name says and do a chest press as you would do on a bench)

Tricep of DEATH!!!! 4 tricep movements done in a back to back fashion 2 sets!
incline bench and two dumbbells : tate press 10 reps, skull crushers 10 reps, close grip bench press 10, last body weight over head tricep extension max reps!!!!!!!!!!! this one kills your arms. you probably won't even be able to feel them afterwards to be honest with you LOL

BREAK THROUGH YOUR PREVIOUS BEST!

What exactly do i mean by breaking through your best? Today I thought I want to Deadlift today. one of my favorite lifts ever. My previous best was around 415lbs. Today i had a 2nd thought....Why not bust right past that number. I went to the gym with that on my mind and that's exactly what i pulled off!!!! 455lbs.

This is the run down:

Deadlift we did 3 sets of 5 working our way up in weight. then i started doing sets of 3's and finally sets of 1 just to save up energy for my Best lift effort!

After that we did Dumbbell split squats or reverse lunges whatever you wish to call them. With our front foot up on a box. makes a big difference trust me!

We supersetted that with heavy Dumbbell Stiff leg deadlifts to hammer those hamstrings.

It was a lunch time workout so that was pretty much our hour right there since the deadlifts took up so much time but if i could i would've added some seated leg curls and some leg press as well. Give it a go. use a weight your comfortable with and rest long enough to have enough energy for your next set

Chest training

Chest training

Of course the average gym rat best friend. This is a look at how we attacked chest to day with much intensity!!!!

Incline Dumbbell press 3 sets of 8 (using 95's) then a 4th set but done in a burn out fashion as many reps as possible

Flat bench Dumbbell press 3 sets of 12 ( using 95's) then a 4th set in burn out fashion

Lastly Dumbbell Pull overs super setted with Over extension for tricep

3 sets of 13 plus!

Shoulders like bowling balls!!

Building shoulders like Bowling balls!

Ok I'm going to give you a inside look at our shoulder workout from last Friday. It was four of us training at one time so i did have to put in some super sets just for time reason since we were lifting on our lunch break.

Machine seated Shoulder press 3 x 8. This was actually my 1st time lifting like 212lbs. over head for reps in a very long time.

Machine Lateral raises
super setted with Plate front raises 3 sets of 10 -12 on both back to back

after that we super set Heavy dumbbell shrugs / with cable face pulls done with a rope
3 sets of 12-15 on both

give it a go and feel the blood fill your deltoids!!!

Giant sets rock your BACK!!

Giant sets for your back development:

This is a walk through of a workout I did on Saturday after Turkey day LOL

Once again for those who may have missed it, a giant set is three movements done in a back to back fashion for the SAME muscle group

Towel pull ups (wrap towel around pull up bar and grip IT)

Heavy DB rows ( used about 95lbs.)

bent over Db rear flies ( did these one arm at a time)

This was ALL ONE SET!

Next i went into Shoulders:

machine seated shoulder press 3 sets of 8 went up to 200lb.s

Plate front raises ( used a 35lb.s plate) 3 sets of 12

last was machine lateral raises 3 sets of 12