Workout PDF CLICK HERE !!!
WARM-UP & STRETCH
-50 Butt Kicks
-50 High Knees
-10 Alternating Forward Plate Windmills (5 each arm)
-10 Alternating Backward Plate Windmills (5 each arm)
-10 Alternating Front & Lateral Raise
-15 Standing Arm Slide on Wall (Back against the wall)
WORKOUT
-Dumbbell Shoulder Press 3x8
-SS Sitting Dumbbell Shoulder Press ISO Hold 3x10
-Dumbbell Shrug 4x10
-SS Barbell Shrug 3x15
-Alternating L Raise 3x10
FINISHER: Plank Burpees 15
You ever wanted to do a push-up but you didn’t know where to begin so you just never tried? WELL, with this video I want to make that fitness goal come true!
This video is the perfect tutorial for performing a full push-up. Follow the techniques in the video to perform your FIRST push-up.
Show me your results! Tag @trimtemple or #trimtemple and I will find your pic/video.
Workout PDF CLICK HERE !!!
Plank 4x1min
SS: Pushups 3x20
Stairs 3x6
SS: Jump rope 3x1min
Strict Curl 5x5
SS: Tricep Extension 5x5
Iso Dumbbell Curl 5x5
Hammer Curl Finisher 3x20
Surprise: Burpee till failure
Target Muscles: Abs, Bicep, Brachialis, Brachioradialis, Calf, Chest, Deltoid, Forearm, Hamstring, Serratus Anterior, Tricep, and Quads.
Workout PDF CLICK HERE !!!
*Perform each stretch for 20-30 seconds*
-Straight-Arm Stretch
-Tricep Stretch
-Wrist Extension Stretch
-Standing Bicep Stretch
*WORKOUT*
-Front Raise 3x10-12
-Lateral Raise 3x10-12
-Bicep Curl 3x10-12
-Bicep Curl ISO Hold 3x10-12
-Hammer Curl 3x10-12
Target Muscles: Bicep, Brachialis, Brachioradialis, Shoulder, and Deltoid
PDF CLICK HERE !!!
Bench Press 80% of 1RM 3x5
Incline Chest Fly 3x15-12-10
SS: Alternating Strict Hammer Curl 3x10
EZ Bar Strict Curl 3x10
SS: Close-Grip Preacher Curl 3x10
Alternating Dumbbell Curl 3x12
SS: Decline Push-up 3x10
Hanging Leg Raise w/ Swiss Ball 3x10
SS: Ab Roller 3x20 (10 regular, 5 to each side to engage obliques)
BACK WORKOUT !!! PDF AVAILABLE CLICK HERE!!!
Deadlift 3x12-10-8
Superset (SS): Pull-ups (or assisted) 3x8
Swiss Ball Reverse Fly 4x12
SS: Pull-ups (or assisted) 4xFailure
Bent Over Barbell Row 3x12
SS: Cable Pulldown 3x10 (not featured)
Barbell Shrug 3x10
SS: Resistance Band Pulldown 3x15 (not featured)
One-Arm Dumbbell Row 3x15
Incline Bench Barbell Row 3x15-12-10
Target Muscles: back/lats, Shoulders, Chest, Core (abs), Traps, Biceps, Triceps, Glutes, and forearms.
PDF outlining this routine available under "Workout Downloads" section.
Target Muscles: Back, Shoulders, Chest, Core (abs), Traps, Triceps, Quads, Glutes, Hamstrings, Forearms, and Adductor Magnus (Inner Thigh).
Add this chest finisher at the end of your regular bench or at the end of your workout. I sometimes add this routine to my “rest” day. Known as “21s” but I call them “28s” because I threw in an extra set (Optional).
135lbs featured in video... ~65%+ of 1RM
Upper left: 7 regular press
Upper right: 7 slow press (slow on the descent, EXPLODE UP
Lower left: 7 bottom half press
Lower left: 7 top half press
=28 reps
This will give you those additional 10-15lbs on the bench that you’ve been looking for !
Calf Raise-Perform 3 sets of 10. With weighted calf raises, perform 5 reps with weight then switch sides. Please pay careful attention to my foot placement because this will work different parts of the calf muscle. Switching hands with the weight also will enhance your grip strength!
Medicine ball/swiss ball crunch & reach-3 sets of 12
Mountain climbers (Swiss ball optional)-Perform 3 sets for 1 minute
Music by Drake & young thug- ice melts
trimtemple.com & subscribe!!!
Never too late to get that 6-pack abs!!!
Music: DRAKE & KANYE WEST-GLOW
Take a look at this legendary bench press video. In the video my bench press max is up 61lbs (Top-143.3lbs Summer 2015, Bottom-203.9 Spring 2017). Currently my max is up ~75lbs (since the top video)