Fitness Professional, Personal Training, Private Training, Weight Loss

Mike H.

WORKOUT AT HOME

Adjust weight accordingly

LEGS

Leg Press

Max Set Protocol

Use Leg Press on your device. Keep back

supported. Push off whole foot.

Pick a weight to hold

in the most challenging position for

1 minute. Legs bent 90 degrees.

After 1 minute, lower weight and perform

8 reps (2 count push, 4 count resist)

Leg Extension

Crazy 8 Protocol

2 count push, 8 count hold, 4 count resist

Try 70 pounds x 8 reps

CHEST

Incline Chest Press

Adjust Bench to Incline Position

Ascending Pyramid Set

All 2 count push, 4 count resist

90 pounds x 8 reps

100 pounds x 6 reps

110 pounds x 4 reps

Chest Pec Dec Flys

Face out

Use the padded arm device

Crazy 8 Protocol

2 count push, 4 count resist, 8 count hold

60 punds x 6 reps

UPPER BACK

Max Set Protocol

Use Pull Up Bar

Hold yourself up (fully engaged for 1 minute)\After 1 minute use

Pull Down Device wide grip on bar

Crazy 8 Protocol

2 count pull, 8 count hold, 4 count resist

80 pounds

Everfit Gym

Flat Bench Press

(Seven-Four-Seven Protocol)

135 pounds x 7 reps

155 x 6 reps

185 x 5 reps

205 x 4 rep

225 x 3 reps

275 x 2 reps

300 x 1 rep

NEGATIVES MAX SET

325 pounds x 1 rep

300 Workout Mike H. 5/20/2014

Pull Up 5,5,5,5,5,5,6,5,5,4=50 reps

Push Up 35, 15 =50 reps

Dead Lift 135 pounds 14,11,15,10=50 reps

Clean/Press 35 pound Kettlebell 20,10,10,10=50 reps

Floor Wipes 135 pounds 32,18=50 reps

Jumps 15,15,8,6,6=50 reps

Total 300 Reps in 32 minutes (3 minutes less than 2008 totals) Awesome Job!