EVERYTHING I HAVE LEARNED WHILE SEEKING THE FITNESS PHYSIQUE

 
1. Body Type
2. Genes & Motivation
3. Chest
4. Back
5. Legs
6. Biceps / Triceps
7. Shoulders
8. Mass Clean Diets
9. Shredding Clean Diets
MY GO TO WORKOUTS
MY GO TO DIETS

OR

Are you wanting to be a better Athlete?

YES, THAT'S ME

FIRST: IDENTIFY YOUR BODY TYPE AND GOALS

Are you Bigger and Want to get Thinner?

Are you Thinner and Want to get Bigger?

YES, THAT'S ME
YES, THAT'S ME
Go
Go

OR TRAIN LIKE AN ATHLETE

Nutrition

Off-Season

Workouts

Meals

In-Season

Workouts

BULKING TIPS

CUTTING WEIGHT TIPS

 
 
 

THE BASICS

"The Wheel you Don't Re-Create"

 

THE BASICS IN STRETCHING

​

HIGHLY RECOMMEND YOGA​

​

DYNAMIC STRETCH BEFORE WORKOUT

  • ACTIVE STRETCHES: Get Blood flowing.

To prevent injury you want to make sure that you are as loose as possible. A light jog never hurts before a workout as well. 

  • I usually just swing my body parts I'm about to workout or perform a couple body weight workouts. 

​

STATIC STRETCH AFTER WORKOUT

  • HOLDING STRETCHES: Get stretched.

  • Hold Each Stretch for 15-30 seconds

Static Stretches might not sound like a workout in itself, however it is for your muscles. It can fatigue your muscles before you start your workout... why we do them afterwards.

THE BASICS IN COMPOUNDING WORKOUTS

​

CHEST

  • FLAT: Bench Press Pyramid 8x6x4x2

  • INCLINE: Bench Press Pyramid 8x6x4x2

​

BACK

  • LAT PULL DOWN: Pull 8x6x4x2

  • ROWS: Pull 8x6x4x2

​

LEGS​

  • SQUATS: Pyramid 8x6x4x2

  • DEADLIFT: Pyramid 8x6x4x2

​

​

THE BASICS IN ISOLATION WORKOUTS

​

 

BICEPS

  • CURLS: Pyramid 10x8x6x4

​

TRICEPS

​

  • EXTENSIONS: Pyramid 10x8x6x4