Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.  Be sure to get it in as much as you can Monday – Thursday, if you do, you’ve earned those 2 rest days later in the week!

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Stretch

Chest/Pecs: 1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength 2. Push Ups – 100 (In as few sets as possible) – Endurance 3. Incline Dumbbell Bench – 3 Sets of 6-8 Reps – Strength 4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats: 1. Barbell Bent Over Row – 3 Sets of 8 Reps – Strength 2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight) – Endurance 3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm – Strength 4. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders: 1. Push Press – 3 Sets of 8 Reps  Strength 2. Shoulder Up and Outs – 2 sets of 20 reps (light weight) – Endurance 3. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

Biceps/Triceps: 1. Bicep Curls – 7′s – 2 Sets 2. Bicep Blasters – 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end) 3. Overhead Tricep Press – 3 Sets of 10 Reps 4. Tricep Push Ups – 25 Total x 3 sets

Go Get Em!

- MidwestFit Team

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For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 5 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 5 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 5 Reps for each arm – Strength
4. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 5 Reps Strength
2. Shoulder Up and Outs – 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

Biceps/Triceps:
1. Bicep Curls – 7′s – 2 Sets
2. Bicep Blasters – 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups – 25 Total x 3 sets

Abs/Core:

Circuit 2 Times:

1. Lean back and hold – 30 seconds
2. Stability Ball Toe Touches - 1 Minute
3. Flutter Kicks – 1 Minute
4. Leg Lifts with Splits – 1 Minute
5. Crunches with legs in air – 1 Minute

Go Get Em!

- MidwestFit Team

To go along with some of our strength building and muscle mass routines, we are going to introduce some new finishers designed to work specific muscle groups. These are different from our “Metabolism Boosters” in that they are not full body finishers solely designed to kick in a fierce after burn and torch fat. They are more geared toward stimulating every muscle fiber possible in the specific group you are targeting that day…So that being said, today we give you some chest finishers that would go great with something like our Muscle Mass: Chest Routine.

(NOTE: You will be able to locate these under the “Resources” tab here shortly.)

Finisher #1:

Complete as many rounds as possible, as quickly as possible while maintaining proper form:

1. 10 -15 Push Ups
2. 10 Dumbbell Flys
3. 10 Dumbbell Press

The best way to do this routine is to grab some lighter weights (we usually use between 25 – 35lb DB’s) and place them near you on the floor and after completing the push ups, just grab the weights and lie on your back to complete the DB flys and presses off the floor. It doesn’t seem like much, but trust us after a full chest workout 3 or 4 rounds of this should have your chest exploding!

Finisher #2:

Grab a set of lighter dumbbells and complete this circuit 3 – 4 times:

1. DB Bench Press 10
2. DB Flys 10
3. DB Incline Bench 10
4. DB Decline Bench 10

Try and get through this quickly while not sacrificing form. Form is very important as always!

Finisher #3:

Complete 3 – 4 rounds:

1. Dive Bomber Push Ups 8
2. Machine Flys 20 – 30

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps
2. Push Ups – 100 (In as few sets as possible)
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps
4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible)

Back/Lats:
1. Barbell Bent Over Row - 3 Sets of 8 Reps
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight)
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm
4. Regular Pull Ups - 40 reps (in as few sets as possible)

Shoulders:
1. Push Press - 3 Sets of 8 Reps
2. Shoulder Up and Outs - 2 sets of 20 reps (light weight)
3. Side Plank Shoulder Raise - 30 seconds each side x 2 Times

Biceps/Triceps:
1. Bicep Curls – 7′s - 2 Sets
2. Bicep Blasters - 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups - 25 Total x 3 sets

- MidwestFit Team

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Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.  Be sure to get it in as much as you can Monday – Thursday, if you do, you’ve earned those 2 rest days later in the week!

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps – Strength
4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row - 3 Sets of 8 Reps – Strength
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight) – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm – Strength
4. Regular Pull Ups - 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press - 3 Sets of 8 Reps  Strength
2. Shoulder Up and Outs - 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise - 30 seconds each side x 2 Times - Endurance

Biceps/Triceps:
1. Bicep Curls – 7′s - 2 Sets
2. Bicep Blasters - 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups - 25 Total x 3 sets

Go Get Em!

- MidwestFit Team

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Potential PT #1 – Breakdown by Muscle Group

Stretch/Warm Up

Chest/Triceps:
1. Spider Push Ups - 20 Total (10 each leg) x 2 Sets
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Sets
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Sets
5. Tricep Push Ups - 25 Total x 3 sets

Shoulders:
1.  Side Plank Shoulder Raise - 30 seconds each side x 2 Times
2. Shoulder Up and Outs - 10 Reps x 2 Sets (Focus on PROPER FORM, which might mean using less weight!)
3.  Single Arm Military Press - 30 seconds each arm by 2 times

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Chin Ups - 7 x 2
3. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
4. Bent Over Rows - 15 Reps x 3 sets
5. Bicep Curls – 7′s - 2 Sets

Abs/Core:
Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

- Ben

Potential PT #2 – Upper Body for Time

As Quickly as Possible in as few sets as possible:

30 Handstand Pushups

60 Pull Ups

60 Power Push Ups

50 Kettle Bell Swings

70 Burpees (Squat Thrusts)

Abs:

Full Sit Ups 3 x 25

Flutter Kicks 3 x 35

Bicycle Crunches 3 x 40 (count:1,1,2,2,3,3,…etc.)

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-K

Potential PT #1 – Upper Body Strength

Get ready for some serious strength gains today!

Stretch/Warm Up

NO CIRCUIT: Rest 90 seconds between exercises

Chest/Triceps/Core:
1. Spider Push Ups - 20 Total (10 each leg)
2. Push Up Kick Outs - 20 Total (10 each leg)
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg)
5. Bosu MB Push Ups - 15
6. Bosu Cross Over Push Ups - 20 Total
7. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2
4. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
5. Bent Over Rows - 15 Reps x 3 sets
7. Bicep Curls – 7′s - 1 Set

Shoulders:
1. Push Press - 12 Reps x 3 Sets
2. Side Plank Shoulder Raise - 30 seconds each side
3. Shoulder Up and Outs - 10 Reps x 2 Sets

Have a good one!

- Ben

Happy 4th of July!  A big thanks from us here at MidwestFit for all of those who have served and loved America – Military and Non-Military.  Celebrate accordingly, but do not forget to throw in some time for Fitness! Have a happy 4th of July.

The two PT’s we have posted are from American Special Forces Operators who have given their lives in service of our country.

Potential PT #1 – Murph

This is a PT we found out about a while ago that K and I have done a couple of times.  It was a favorite of a Navy SEAL Lieutenant who was KIA in Afghanistan during an operation to find a top tier terrorist leader.  The account of the mission can be read about in a great book titled “Lone Survivor” by Marcus Luttrell.  Check the book out and I promise you literally will not be able to put it down.

Stretch

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

If you feel like thats not enough some of the gentleman in a similar line of work as Murph like to do the workout with 20 pound body armor or a 20 pound weighted vest.

- K

Potential PT #2 – Daniel

As quickly as possible:

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Stretch

- Ben

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