by Ross Whitley | Jun 30, 2022 | Bulking, Ross, Workouts
INTRO: This is a program for those that want to hit that goal of being able to Bench 225, Squat 315, and deadlift 405. This is why the program is called 2-3-4. We are going to be doing heavy lifts. This will be best paired with a bulk program which means you should be...
by Ross Whitley | May 3, 2022 | Bulking, Cutting, Ross, Workouts
INTRO: This is a program that I wrote for myself (Ross) It’s a 60-day program. This is highly adjustable to what you are feeling on any given day. Use the rep range as a guide for your sets but if you are trying to do a bulk I would go heavier weight and stay...
by Ross Whitley | Apr 28, 2022 | Cutting, Ross, Workouts
INTRO: A 4 Day lift program that will help you get in shape but will not crush what little time you have to do things. I am making this program for those looking to get into a lift program, this will be a program that anyone will be able to accomplish. TARGET:...
by Ross Whitley | Mar 29, 2022 | Ross, Workouts
Time for a challenge. This one is called The Chief put 4 minutes on the timer and try to get as many rounds in as possible Your going to do this 3 times with a 2 to 5 min break between sets. Bicep Curl (Dumbbell) – Alternating 5 each arm 10 total Push-ups...
by Ross Whitley | Feb 27, 2022 | Aaron, Bulking, Cutting, Workouts
Intro I have titled this program “Turn Up The Volume” as I am trying to attain lean muscle mass and strength following an 8 week bulking program. The goal here is to get all of your reps in while lifting the heaviest weight you can for that rep range. You should be...
by Aaron Meadows | Feb 19, 2022 | Aaron, Workouts
Turn Up The Volume / Arm Workout Spider Bicep Curls with dumbbells 4×10 Reverse Grip Cable Tricep Extension 4×10 Incline Dumbbell Bicep Curls with Dumbbells 4×10 Skull Crushers 4×10 Forearm Barbell Wrist Extension 3×15 Forearm Barbell Behind...
