HOMEWORK

Below are classic strength training combos. Choose between 6 - 10 exercises per bracket. You should lift at 60-70% max weight, always begin the first set at 50% Max. Perform each exercise for 3 sets at 8-12 reps per set. Please remember to warm up properly before each workout. If time allows do 5 - 10 mins of HIT or 20 mins of cardio. Shoot for a heart rate of 130 or more.

Chest / Triceps

  • Bench press or dumbbell press.

  • Tricep rope pushdowns.

  • Incline press. Use either barbell or dumbbell.

  • Skull crushers. Use either EZ curl barbell or dumbbells.

  • Chest Fly. Use either Machine, cables, or dumbbells.

  • Low Cable Chest Fly. Performed starting low and flying high. Weight should be low.

  • High cable chest fly. Performed starting high and flying low.

  • Overhead cable tricep extension.

  • Decline press.

  • Neutral press.

  • Tricep dips.

  • Alternating single arm dumbbell press.

  • Pushups

  • Triangle push ups.

  • Narrow grip bench press. (Barbell)

Back / Biceps

  • Cable row.

  • Dumbbell row.

  • Hammer curls.

  • Preacher curls. 

  • Reverse flys.

  • High cable row.

  • Low cable row.

  • Plated row machine.

  • Wide grip lat pulldowns.

  • Narrow grip lat pulldowns.

  • Plated lat machine.

  • Arnold bicep curls.

  • Scap decompressions (should be used as warm up for Lat pulldowns).

  • Assisted pull up machine. (should start with heavy weight for assist).

  • Rope race pull.

Most back/bi exercises can be performed either single arm or together.

Legs / Shoulders

  • Leg press machine.

  • Hamstring curl machine.

  • Leg extension machine.

  • Calf raises.

  • Step ups.

  • Forward lunges.

  • Reverse lunges.

  • Split squat.

  • Goblet squat. (Start with light weight, do not perform with heavy weight without supervision).

  • Kettlebell deadlifts. (Start with light weight, do not perform with heavy weight without supervision).

  • Lateral raises.

  • Forward raises.

  • Overhead press.

  • Arnold press.

  • Upright row.

  • Shrugs.

For added intensity you may create combos with some of these exercises. A few examples are squat to upright row with a kettle bell, step up to overhead press with dumbbells, forward lunges to lateral raises.

*PLEASE REMEMBER TO WARM UP PROPERLY BEFORE PERFORMING SHOULDER OR LEG EXERCISES. THE EASIEST WAY TO WARM UP IS TO GO THROUGH THE MOTIONS WITHOUT WEIGHT FOR AT LEAST 1-5 MINUTES.