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30 DIRTY DAYS NEWEST PROGRAM IS OUT!

Posted on July 18, 2014 at 4:20 PM Comments comments (0)

sublink up top ^

Quad/Glute/Calf

Posted on December 19, 2013 at 10:00 PM Comments comments (0)

Quad Ext 20 (2x)

Step Back BB lunge 8 (5x)

Quad Ext 20 (2x)

Split Squat 8 (5x)

Quad Ext 20 (2x)

Leg Press 8 (5x)

Quad Ext 20 (2x)

 

Calf Raise 20 (2x)

Calf Raise 8 (5x)

Calf Raise 20 (2x)

Calf Raise 8 (5x)

Seated Calf FAILURE (3x)

Donkey Calf FAILURE (3x

Delts (NO overhead pressing) / Biceps / Triceps / Calves

Posted on December 18, 2013 at 3:00 PM Comments comments (0)

Decline Skull Crushers (Bent Bar) 8 sets each one getting gradually heavier. Reps should start around 15 and end near 5.

Triangle Grip Press Down (cable) 12 (4x)


 

DB Hammer Curl 10 (5x)

BB Curl 10 (5x)

Reverse Grip Bent Bar Curl 15 (5x)


 

Cable Lateral Raise 15 (4x)

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Sumo

Posted on December 16, 2013 at 10:25 PM Comments comments (1)
Sumo squats- ideal for abductors, yes?

Back / Hamstring (split into two separate days if needed)

Posted on December 16, 2013 at 7:30 PM Comments comments (0)

Lat Pull Downs (wide overhead grip) 15, 12, 10, 8, 6, 6, 8, 10, 12, 15 Increase weight while decresing reps. Decrease weight while increasing reps

Seated Row (machine or cable) (nuetral grip) SAME REP/ SET PATTERN AS PREVIOUS EXERCISE

DB Bent Over Row (single arm) 8 (4x)

Barbell Shrugs 15 (3x) 8 (3x)


Snatch Grip Dead Lifts 8 (4x)

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Chest / Vertical Press

Posted on December 15, 2013 at 9:05 PM Comments comments (0)

Chest / Vertical Press

 

Cable Fly 12 (3x) 8 (3x) 5 (3x)

Cable Incline Press 12 (6x)

Cable Scoop 12 (3x)

Flat Bench Press 12 (4x)

Seated DB Overhead Shoulder Press 15 (3x) 10 (3x) 6 (3x)

Barbell Standing Overhead Press 12 (5x)

 

Dec. 13th Workout

Posted on December 13, 2013 at 8:50 PM Comments comments (0)

Quad/Glute

 

Leg Press 15 (5x)

Dumbbell Split Squat (1 leg at a time ) 12 (5x)

Barbell Step Back Lunge 20 , 15 , 10 , 6 , 6

Front Squat 12 (3x)

Quad Extensions 12 (5x)

Stairs (200 Floors)

Dec 12th Workout

Posted on December 12, 2013 at 10:05 PM Comments comments (0)

BICEPS/TRICEPS/DELT/CALF


Decline Skull Crushers (Bent Bar) 20, 15 , 12 , 8 , 6 , 6 , 6 , 6 

Reverse Grip Cable Press Down (1 arm at a time) 15 (4x)

Triangle Grip Press Down 12 (4x)


...

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NEW 30 DIRTY DAYS

Posted on October 31, 2013 at 9:40 PM Comments comments (1)

THE NEW PROGRAM IS UP! USE



THE HASHTAG #30DIRTYDAYS



FOR ALL YOUR SLUTTY SELFIES



AND SHAMELESS GYM PICS ;) 

Dont be a one pump chump.

Posted on October 2, 2013 at 5:10 PM Comments comments (0)

We all know this guy. He walks into the weight room as confident as Floyd Mayweather stepping into the ring against Bethany Hamilton, assuming her arm hasn’t grown back yet. As if the universe offered him no other option, he lets his medium sized, Ed Hardy, tank top guide him directly to the bench press. Needles to say he throws a 45 on each side...because no matter how strong or weak you are it is predetermined that your first set on...

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