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...
by Aaron Meadows | Feb 15, 2022 | Aaron, Workouts
Turn Up The Volume / Chest Workout Flat Dumbbell Bench Press 5×12/12/10/10/8 Incline Bench Press Machine 5×12/12/10/10/8 Chest Fly Machine 4×12/12/10/10 Superset Dumbbell Pullovers 3×12 and Close Grip Single Dumbbell End Range Chest Press 3×12...
by Aaron Meadows | Feb 14, 2022 | Aaron, Workouts
Turn Up The Volume / Leg Workout Barbell Back Squat 5×12/10/8/8/6 Single Leg Romanian Barbell Dead Lift 4×10 each Heel raise (Soleus) 4×15 Hip and/add machine 4×10 each Quad Extension Machine 4×12 Plank 1×1 minute each sides, 2×1...
by Aaron Meadows | Feb 14, 2022 | Aaron, Workouts
Turn Up The Volume / Shoulder Workout Arnold Press 4×10 Cable 3-way Shoulder Raise 3×10 each Bent Over Seated Rear Deltoid Fly (pinkies toward ceiling) 4×10 Shoulder Dumbbell External Rotation In Scaption 3×12 each 300 reps...
