Spartan Training System 10 Week Fat Loss Program is LIVE (Special 50% Off Until June 21, 2013)

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If you have been working hard, spending hours in the gym, or you work out like crazy…only to smash into a brick wall time and time again.

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Your Friend and Coach

 

Funk Roberts

DUMBBELL CHEST FINISHER

PEC PUNISHER WORKOUT Great Chest Workout that hits the entire pectoral region. You can use this as finisher to help build your chest. All you need are dumbbells and a bench that can adjust from decline to incline. If you are looking to add and build some size onto your chest use this for a month and let me know your progress. Make sure you stretch your pecs after this routine and have a healthy and clean post workout meal or drink.   The Pec Punisher Perform 7 reps of each exercise one after the other for a total of 35 reps. Rest for one minute and repeat. Exercise List High Incline DB Press – 7 reps Slight Incline DB Press – 7 reps Flat DB Press – 7 reps Decline DB Press – 7 reps Push Ups – 7 reps CHEST FINISHER TIPS • Roll your shoulder blades back and down (Scapular Retraction), like you’re pinching them together and accentuating your chest. • Let your back keep a natural arch so that you have a slight gap between your lower back and the bench. • Do not flare out or over rotate your elbows. That can injure the shoulder and more serious the Rotator cuff • Keep elbows downward during each rep • Push the dumbbells up so that your arms are directly over your shoulders and at the midline of the chest. (any higher and you can injure your shoulders) • Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. • Exhale on the way up and inhale on the descend • Control the weight at all times • Try not to lock out your elbows • You do not need to touch the dumbbells together. That will take tension off the movement  

ARM BLASTER FINISHER – BUILD BIG ARMS FAST!

ARM BLASTER FINISHER – BUILD BIG ARMS FAST! Great 4 minute finisher to end off a training session or to help bring up lagging body parts. Perform each exercise for 60 seconds one after the other with no rest in between. Make sure you kneel on the ground during the workout and ensure your core is tight, shoulders are back and body is upright. Kneeling forces your core to engage. Use light manageable weight. DO NOT PUT DOWN THE DUMBBELLS You can do this Finisher one arm at a time, while kneeling for 60 seconds of work each exercise. (The Finisher will take 8 Minutes). Using single-arm, while kneeling will activate the oblique’s more, as they have to engage to keep your body straight and upright. Exercises 1. Dumbbell Triceps Extensions 2. Dumbbell Shoulder Press 3. Dumbbell Hammer Curls 4. Dumbbell Man Maker Curls

METABOLIC STRENGTH WORKOUT #3

Gain Mass, Increase Your Strength and Burn Fat Fast!

 

Perform all 10 exercises one after the other for 40 seconds of work followed by a 20 second rest/transition.

Rest for two minutes and repeat 2 more times for a total of 3 rounds.

Exercise List

1. Barbell Zercher オンライン カジノ Squats 0:14

 

2. Inverted Rows Reverse Pulls 0:33

 

3. Barbell Bench Press 0:44

 

4. Barbell Lunges 0:59

 

5. Hanging Runners 1:18

 

6. Dumbbell Skier Swings 1:31

 

7. Dumbbell Alternating Side and Front Raise 1:47

 

8. Dumbbell Side Lunge 1:55

 

9. Bent Over Alternating Dumbbell Punch Rows 2:14

 

10. Burpees Sit Thrus 2:29

 

 

METABOLIC PUSH – PULL WORKOUT

WORKOUT DESCRIPTION
10 Exercise Circuit – 45-15 Intervals Complete 3 Full Rounds with 2 minute Rest between rounds- 36 Minutes Set Gymboss Timer to perform each exercise for 45 seconds of work followed by 15 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps 45-15 Interval – 3 Rounds with 2 Minute rests in between. 1. Barbell Deadlifts — 225lbs 2. Parallel Dips 3. Dumbbell Chest Press — 70lbs 4. Renegade Rows — 30lbs 5. Dumbbell Shoulder Press (Neutral Grip) 6. Pull-ups/Chin ups 7. Dumbbell Push Ups 8. Barbell Bent Over Rows 9. Plate Press Outs — 35lbs 10. Seated Rows — 110Lbs