Monday 4/12/10
1a. Incline DB Bench: 65x10x2, 75x10x2
1b. Bulgarian Split Squat: BWx15ea, 15x15ea, 15x12eax2

2a. CG Pulldowns: 105×15, 120x15x2, 120×10
2b. DB Forward Reaching Lunge w/ Side Lateral Raise: 15x12eax2, 20x12eax2

3a. Seated DB Alternating Shoulder Press: 25x12ea,30x12eax2,35x12ea
3b. Spidermans: BWx10 eax4

4a. Standing Barbell Curls: 55x15x4
4b. Elevated Push-ups b/t 2 Med Balls: BWx20,20,15,15

5a. Triceps Pressdown: 95x15x4
5b. MB Vertical Chop: 7kgx15x4

6a. Reverse Hyperextensions: 120x12x4
6b. Standing Chest Press w/ Bands: Yellow x 20×4

Tuesday 4/13/10
1a. DB Squat w/Shrug: 40x15x4
1b. 1 Arm Push-up w/ Arm Roll-out: BWx8eax4

2a. Bent Over BB Row: 140x12x4
2b. Seated Alternating DB Side Laterals: 25x12eax4

3a. DB Standing 1 Arm Overhead Press: 40x10eax4
3b. High2Lo Cable Chops: 50x12eax4

4a. Chest Supported Seated Rows (Elbows Out): 30x15x4
4b. Alternating Forward DB Lunge: 20×15,15,12,12ea

5a. Seated DB Alternating Curls: 35x10x4
5b. CG Push-ups off MB: BWx15x4

6a. Alternating Hand to Toe Touch from Plank: BWx12eax4
6b. DB Alternating Upright Rows: 35x12eax4

Surprisingly not that sore from mondays workout with the new plan.  I actually feel refreshed and am working up really good sweat so I feel good about that.

Wednesday 4/14/10
1a. One Arm DB Snatch: 40x8x2, 50x8x2
1b. DB Concentration Curls: 2x10eax2, 30x10eax2

2a. Flat DB Bench Press: 65×8,75×8,90x6x2
2b. DB Lateral Reaching Lunge w/ Fwd Push: 25x10eax4

3a. Seated DB Shoulder Press: 25×12,35×12, 45x12x2
3b. Reverse Lunge from a 4″box: BWx15eax4

4a. Conventional Deadlifts: 135×10, 185x10x3
4b. Triceps Pushdown w/band: Purplex20,15,15,15

5a. Alternating DB Clean & Press: 25x10eax4
5b. Push-ups off 2 Swiss Balls: BWx10x4

6a. Low2High Chops w/band: Double Yellowx12eax4
6b. Skater Lunges: BWx10eax4

Thursday 4/15/10

Off Day…….Just a long walk with Harley and Jules near the ocean today is about all I have planned.

Friday 4/16/10
1a.Barbell Hack Squat: 135x15x4
1b.Elevated Push-Ups on Swiss Ball: BWx20x4

2a.CG Chins:BWx10,8,8,8
2b.Elevated Push-Ups on 2 Swiss Balls: Bwx10x4

3a. Dips: BWx12,12,15,15
3b. Horizontal Chops w/ Band: Dbl Yellowx12eax4

4a. Cable Preacher Curls over Swiss Ball: 75x10x4
4b. KB Skulls: 12kgx12,16kgx12x3

5a. Cable Crossovers: 45x15x4
5b. TRX Inverted Row: BWx15x4

6a. Db Posterior Reaching Lunge w/ Press:20x8eax4
6b. Bicycle Abs: BWx15eax4

I am finishing my workouts within a 60 minute time period which is good for this week.  I would like to push that for the following week to 50 minutes to push my heart-rate up a bit higher.  So far I feel real good with my workouts and depending how I feel I am thinking of sprinting the prowler later tonight since I will be unable to train tomorrow.  Two of our girls are competing in a figure competition so it will be a long day and I will not be able to get a workout in.

Feel free to post any question you may have about the workouts below

I love to use this exercise as one of my assistance exercises in an upper body day. I also use it on a recovery day to increase blood flow to the chest and shoulder region. I will perform blast strap push ups after my bench workout or after a military press workout to add much needed volume to my workout. What I like to do is combine it with a pulling movement and perform each back to back for 3 to 4 sets.

This exercise puts a great amount of added stress to your stabilizers in your shoulder since the straps are not stationary and they move freely causing your shoulders to create the stability in order to perform the exercise. By doing so the body also recruits the abdominal region to help the shoulder stabilizers to hold still. This puts much needed added stress to the core muscles which in turn will create a healthier mid-section. This is a great variation to the push up and should be included in any advanced training program.

Tip of the Day: Instead of doing the normal dumbbell bench press or incline bench press after your bench press training, try throwing the blast strap push up into the routine for a few weeks. It will get you off your back and in a position that stresses your abs as well as pumps some volume into your chest region.

Click here to view the embedded video.

DE Bench - 95 x 3 x 3, 115 x 3 x 6

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×20, 75x 8,8,12 * couple extra reps this week.

2a. Fat Grip Pullups – BW x 8,8,8,8

2b. DB Power Cleans – 20×15,15,15

3a. Band Pushdowns – Monster mini x 25 x 3

3b. Iso-Hold DB Curls – 15 x 15ea. x 2

* This week I used the Tyler Grips which are fat rubber handles to put over the bar.

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.4,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

DE Bench - 95 x 3 x 6, 115 x 3 x 3

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×17, 75x8x3

2a. Fat Grip Pullups – BW x 8,8,7,6

2b. DB Power Cleans – 20×15,15,12,12

3a. Band Pushdowns – Monster mini x 25 x 2

3b. Iso-Hold DB Curls – 15 x 12ea. x 2

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

Sample Upper Body Workout

1. 1. Bench Press – work up to a 3 rep max
2. 2. Chain Suspended Rack Lockouts – 3-5 sets of 3-5 reps
3. 3A. Fat Grip Pull ups – 4 sets of 6-10 reps
4. 3B. DB Power Cleans – 4 sets of 10-15 reps
5. 4A. Incline DB Curls – 3 sets of 6-12 reps
6. 4B. KB Skull Crushers – 3 sets of 10-20 reps

This is a Quick AND effective way to train your upper body.

Feel free to post your comments below!