This is your home page, here you will find your current exercise program, you nutrition plan, links to pages that will be useful for you.

Click on the exercise to be taken to the exercise description.

• Lat Pulldown
  • 1 warm-up set & 3 working sets
    • Heavy Weight - start with 100 lbs and go up
• Assisted Pull Ups
  • 3 sets of 8 reps
    • Start with 120 lbs of assistance
• High Rows
  • 4 sets of 10 reps
    • Heavy Weight - start with 100 lbs and go up
• Seated Cable Row
  • 4 sets of 12 reps
    • Heavy Weight - start with 110 lbs and go up
• One Arm Low Row
  • 3 sets of 12 reps
    • Heavy Weight - start with 90 lbs on each side
• Barbell Deadlifts
  • 1 warm-up & 4 working sets
    • Heavy Weight
      • Sorry I don't have a video of this one, it is on the smith machine, call me if you need help with it.
• Standing Bicep Curl
  • 3 sets of 12 reps
    • Heavy weight
• Bicep Machine Curl
  • 3 sets of 12 reps
    • Heavy weight
• Upright Rows
  • 3 sets of 12 reps
    • Start with 65 lbs - The large bar and a 10 on each side.

• Flyes
  • 3 warm-up sets
    • light-medium weight - 70 lbs
• Incline Chest Press Machine
  • 1 light warmup set
  • 4 sets of 8-10 reps
    • Start with 45 on each side and by the 4th set have 2 45s on each side
• Incline Dumbbell Press
  • 1 warm-up & 4 working sets
    • Start with 50s and go up each set
• Flat Dumbbell Press
  • 3 Working Sets
    • Start with 45s and go up
• Dips
  • 3 sets of 12 reps
    • Start with 70 lbs of assistance
• Pushups on Smith
  • 3 sets to Failure
• Lateral Raises
  • 3 sets of 12 reps
    • 30-45 lbs
• Tricep Press on Chest Press
  • 3 sets of 12 reps
    • Start around 100 and go up

• Leg Extension
  • 3 sets of 12 reps - Warm-up
    • Start with Medium Weight and go up - start at 150
• Stabilized Squat
  • 4 sets of 15 reps
    • Body weight
• Leg Press
  • 4 sets of 12 reps
    • Heavy Weight - start with four 45s on each side and go up
• Split Squat
  • 3 sets of 12 reps each leg
    • body weight
• V-squat - I guess I don't have that one done yet
  • 3 sets of 12 reps
    • Heavy - at this point start with two 45s on each side and go up.
• Leg Extension
  • 2 sets to failure
    • Medium to Heavy weight