Chest & Tris Incline DB press: 3x6 Incline DB flye: 4x12 Incline chest press: 4x10 Tricep push down: 4x12 Smith machine close grip press: 4x10 Single arm cable tricep pull down: 3x10 (nonstop) Later that night... Single leg bridges: 1x25 KB deadlifts: 3 rounds of 60 sec on 30 sec off Leg press: 2x10 Single … Continue reading Weekly Grind August 18, 2017
Author: bryanblacio
Weekly Grind August 11, 2017
Rest day* So a little different than all my previous posts, I'm gonna talk about how to help you improve your recovery for them gains. In the past, I used to think that the harder you work the stronger and the faster I'll grow. But your body doesn't necessarily work that way, you have to … Continue reading Weekly Grind August 11, 2017
Weekly Grind August 4, 2017
Back Wide pull ups: 3x10 (body weight), 3x6 (50lbs) Hamer strength rows: 4x12 Hammer strength high pull down row: 4x10 (1 hand at a time) DB pullover: 4x12 1 arm DB row: 4x15 This one was quick, intense, and not much break in between. The main goal here is to make the weight … Continue reading Weekly Grind August 4, 2017
Weekly Grind July 28, 2017
This is the quickest chest workout I've had in a while* Chest: Incline to flat DB press: 8x8 (30 sec break) Incline DB flyes: 3x12 Landmine press: 5x12 Cable flyes: 7x12 (45 sec rest) This was the quickest workout I've done in a while, the gym was going to close and I only … Continue reading Weekly Grind July 28, 2017
Weekly Grind July 21, 2017
Shoulders & Triceps: Seated barbell press: 4x6 Seated CP lateral raises: 5x12 Hs shoulder press: 4x6 Single arm lateral raise with bar: 4x10 (no rest) Smith machine close grip press: 4x8 Tricep push down/lateral raises: 7x12/10,8 Cleans: 4x6-10 What's up guys, today I'll be sharing what my shoulder workout is looking like. Up to now, I've … Continue reading Weekly Grind July 21, 2017
Weekly Grind July 14, 2017
This week I'll be sharing my Chest & Shoulder workout and what I focus on as a physique competitor. Chest & Shoulders Incline DB press 8x8 (30 sec, until flat) Incline DB flye 3x12 (w/ ext. rotation) Incline hammer strength press 3x6 Incline smith machine press 3x10 Bent over cable flyes/ dumbbell lateral raises 7x15/15 … Continue reading Weekly Grind July 14, 2017
Weekly Grind July 7, 2017
Back workout & update on my next show DB pullover 4x8 Cable pullover (rope) 2x15 Single arm cable Pull over (rope) 3x6 Underhand barbell rows 4x10 HS high to low row 3x12 (3 sec hold) V bar pulldown 3x8,6,4 (increase weight) V bar chin ups 3x10-20 Standing cable row: 3x15,15,15 (Lower angle) What's up … Continue reading Weekly Grind July 7, 2017
Weekly Grind June 30, 2017
This is why I had to take off 2 days from the gym... BICEPS & TRICEPS Barbell bicep curl: 4X12 (instead of resting hold a barbell) Rope tricep pulldown: 2x10,10,10,10 ( increase the weight every time) Single arm bicep curl: 2x10,10 (increase weight) High bicep curl on lat pulldown: 3x20 (increase weight every set) Close … Continue reading Weekly Grind June 30, 2017
Weekly Grind June 22, 2017
Today's workout is LEGS: Single Leg, Leg Press: 5 sets of 10 reps Romanian Deadlifts: 4x10 Barbell Hip Thrusters (with band): 5x15 Adductor Machine: 4x20 Leg Curl superset with Banded Glute Bridges: 4x10, 50 Kettlebell Swings: 10 min of 45 sec on, 15 sec off For those of you that follow my instagram stories, … Continue reading Weekly Grind June 22, 2017
New Project
#BuildAndDontStop My goal with the hashtag is to remind everyone that fitness not a short term goal. It's something that you work your ass off to achieve but it doesn't stop there. "to keep pushing the boundaries of what your body can do, of what you look like, to be proud but never satisfied, and … Continue reading New Project
