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!