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First Workout of 2014

First Workout of 2014 – Back and Biceps

It’s my first workout of the year and today was back and biceps. For many of the us the past couple of weeks have been a hit or miss with training. My workouts were consistent but my mindset hasn’t been as hardcore during the holiday season. That’s all changing now.

I hit back and biceps this morning and started out with high reps. My focus for this workout wasn’t about the amount of weight I was pulling; it was more focused on feeling the muscle. Most every set for both back and biceps consisted of strict, concentrated reps.

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Back and Biceps – First 2014 Workout

Hammer Strength High Pull: 4 sets x 20 reps

Lat Pulldowns: 4 sets x 20 reps

Barbell Rows: 4 sets x 20 reps

Chest-Press Rows: 4 sets x 10 reps

One-Arm Seated Cable Rows: 3 sets x 10 reps

Alternate Dumbbell Curls: 3 sets x 10 reps

Preacher Curls: 3 sets x 10 reps

– superset with –

Dumbbell Hammer Curls: 3 sets x 10 reps

I started out doing 20 rep sets for the first 3 exercises. To me, this is a good way to pump a ton of blood into the muscle immediately. Even though this is a higher rep range they weren’t fast, sloppy reps. Thereafter I went to doing 10 reps. These were very concentrated and I put more focus on the negative portion of each rep. Basically I made moderate weight feel a lot heavier.

My workout for biceps was pretty standard. I hit some alternating dumbbell curls and followed that up with supersetting preacher curls with dumbbell hammer curls. I also worked calves and did a little cardio. That wraps it up for my first workout of the 2014 new year! Stay tuned for more.

Train with Passion,


New Years Holiday Workout Schedule

New Years Holiday Workout Plan

Gym Dumbbell RackIt’s the holiday season which many of us are eating, drinking, and being merry. Nothing wrong with that! Last week was Christmas and we have the 2014 New Year upon us this week. With all that’s going on it’s easy to miss workouts. If you’re taking a break, that’s fine; sometimes we need a break from the gym. But many of us want to train while still enjoying the holiday season.

For those of us that want to stay in the gym I’ve created a 3 day workout plan for the New Year and holiday season (although I should have posted this last week). This workout plan is designed to get you in and out of the gym quickly while still training each muscle once a week.

Workout 1 – Push

Exercise Sets Reps
Incline Barbell Press 3 10
Dumbbell Flyes 3 12
Seated Shoulder Press 3 10
Lateral Raises 3 12
Rope Extensions 3 12
Dips 3 15

Workout 2 – Legs

Exercise Sets Reps
Leg Press 3 12
Leg Extensions 3 15
Squats 3 12
Stiff-Leg Deadlifts 3 12
Lying Leg Curls 3 15

Workout 3 – Pull

Exercise Sets Reps
Barbell Rows 3 10
Lat Pulldowns 3 12
Seated Rows 3 10
Barbell Shrugs 3 12
Preacher Curls 3 12
Dumbbell Curls 3 15

This New Years Holiday Workout plan is based on the ‘push – pull – legs’ workout routine. The push day consists of working chest, shoulders, and triceps. We throw legs in next workout (to me, it’s better to put legs between both upper body workouts). Finally we have the pull day which is training back, a little traps, and some biceps.

It doesn’t matter what days you do these workouts on. Since 2014 New Years Day is on Wednesday this year you may want to train on Monday, Tuesday, and Friday. Or Thursday instead of Friday. Some of us like training on New Years Day because the gym is practically empty. However you decide is fine. Hitting everything in 3 days gives you a lot of flexibility with your schedule so you can still workout and enjoy the holidays and New Year!

Train with Passion, and Happy New Year (a couple days early),