Bodybuilding Archives

30-Minutes to Muscle – Chest Routine

January 17, 2019 by Karen Leave a Comment

Chest Workout

I slept late and woke up just before the sun and twins jumping on the bed. Long day ahead. When you don’t have time meditate, throw some iron around. If someone asks you what day it is it? You say Chest Day. I had to pare down my chest routine but despite missing the alarm. It’s never too late to hit the gym.

So, no excuses with a 30-minute workout to target the chest. Nothing like a great chest routine to power-up for all the craziness that lying ahead.

Get up and get out, here’s the workout:

4 sets not including warm-up

Incline Dumbbell Press descending reps 12,10,8, 6, increasing weight with each set. Make sure you go heavy. If you can do more than the prescribed reps, it’s time to more. It’s like hot sauce the more you use the more you body gets used to. Don’t let your body ever adapt to the weight in your hands. This first set is the power set for the day so give it everything you have.

Flat Bench Straight Arm Pullover 12-15 reps. This will undoubtedly feel a bit awkward the first time. Make sure you give yourself some room.

Triset of cable flyes starting low to high, then mid, then high to low 12 reps each to complete one set. By now your chest should be on fire. The diagram below rows the cable flye for the mid point. Make sure you keep your head raised high, even if that means staring at yourself for uncomfortable long time.

Go Strong Mamas!

Try this 40-minute Full Back Workout

December 27, 2016 by Karen 1 Comment

Whole Back Workout

Full Back workout Deadlifts hyperextensions lat pulldowns Do you know all the muscles of your back? We categorize it as the back but there’s a bunch of different muscles working together. It’s important to train each and more important to know how it works. This workout hits it all in just 40 minutes and is achievable at all fitness levels. This back workout includes deadlifts, hyperextensions, lat pulldowns, and pullups.

Upper back superset – 3/4 sets

Don’t go more than a week or two without doing pull-ups. Assisted ones are perfectly fine. All sizes, shapes and fitness levels approach pulls differently, but the results are dramatic; improved strength and an aesthetic that aligns with just about everyone who goes to the gym. The second exercise in this superset is the Iso lateral pulldown. By sitting on a standard pulldown machine sideways and using one arm at a time allows for a better stretch. Ignore anyone telling you you’re sitting in the machine wrong and focus on the results!

Pull ups with bodyweight, rep until failure each set

Full Back workout Deadlifts hyperextensions lat pulldowns

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Iso lateral lat pulldowns with ascending weight 12, 10, 8 reps

iso lateral

Mid back portion superset

Moving on to the middle back. These are staples of every bodybuilder’s workout menu. I like to call the rows, lawnmower pulls because you mimic the motion of starting a lawnmower. I also can’t always remember its name. Regular pull ups are great but try these bodyweight pull-ups using the smith machine.

Flat bench dumbbell isolateral Row12, 10, 8
Full Back workout Deadlifts hyperextensions lat pulldowns
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Mid back pull ups rep until failure

Low Back Superset

The low back is super important. Taking a strong low back with you into your 30s & 40s will say a lot about your health for the rest of your life. Mobility is the key so don’t slack. Here we did some hyperextensions to really focus on squeezing the muscle. Then, if you thought you weren’t going to see deadlifts in this workout you were wrong. Since we’re near the end of the workout, you’re not going to be able to go heavy. Light weight and great form are the ingredients needed

Hyperextensions with weights until failure. Special attention put on middle back.

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Modified Deadlifts 12, 10, 8

Full Back workout Deadlifts hyperextensions lat pulldowns

Stretch well and walk out straighter than you came in. Go Strong Mamas!

Use this Routine for Eye-Catching Biceps

November 22, 2016 by Karen Leave a Comment

If you spend more time in the weight room than on the treadmill, it’s worth following @coachjessb on instagram. He serves plenty of great tweaks to your workouts to build muscle and save time. Remember adding muscle is the key for maximizing fat loss (see study). Start with building some bi’s and tri’s with Coach Jess’ routine.

Gain An Inch (heehee) In 8 Workouts: Arms Edition Everyone wants huge arms…and if they say they don’t, then they’re lying. When it comes to making the types of gains you’ve never achieved before, you need to use techniques you haven’t used prior…variety in training stimulus is key. To maximize your results: – Consume 1.5 grams of protein per pound of bodyweight – Bust the lock on your wallet and buy a quality pre/during/post workout supplement formula Workout 1: A1. Barbell Curl 6 reps – lower in 4 seconds, raise in 2 seconds Rest 90 seconds A2. Dips 6 reps – lower in 4 seconds, raise in 2 seconds Rest 90 seconds Perform 4 sets B1. EZ Bar Preacher Pronated Curl 10 reps Rest 60 seconds B2. Decline DB Triceps Extensions 10 reps Rest 60 seconds Perform 4 sets C1. Cable Curls 12 reps Rest 45 seconds C2. Rope Triceps Extensions 12 reps Rest 45 seconds Perform 3 sets Workout 2: A1. EZ Bar Pronated Curls 10 reps Rest 75 seconds A2. Hairline Press/Pin Press 10 reps Rest 75 seconds Perform 4 sets B1. Incline DB Curl 10 reps Rest 60 seconds B2. Overhead Triceps Extensions EZ Bar 10 reps Rest 60 seconds Perform 4 sets C1. Hammer Curls 10 reps Rest 60 seconds C2. Incline DB Triceps Extensions 10 reps Rest 60 seconds Perform 3 sets Workout 3: A1. Eccentric Only Barbell Curl – 1 rep, lower weight in 8 seconds Rest 30 seconds A2. Barbell Curl 5 reps Rest 120 seconds Perform 4 sets B1. Eccentric Only Dip – 1 rep, lower in 8 seconds Rest 30 seconds B2. Dips 5 reps Rest 120 seconds Perform 4 sets C1. Spider DB Curls 8 reps Rest 60 seconds C2. Barbell Floor Press 8 reps Rest 60 seconds Perform 4 sets Workout 4: A1. EZ Bar Pronated Curls 6 reps Rest 45 seconds A2. Hammer Curls 12 reps Rest 100 seconds Rest 4 sets B1. Dips 6 reps Rest 45 seconds B2. EZ Bar Triceps Extensions 12 reps Rest 100 seconds Perform 4 sets The best set up is to alternate through these workouts every Monday and Thursday, until you perform each workout twice. Keep an eye out on my Instagram stories for further info on how to further maximize your results. Enjoy the gains! #poliquingroup

A photo posted by Coach Jess B. (@coachjessb) on Nov 22, 2016 at 3:21am PST

30-minute Leg & Glute

October 21, 2016 by Karen Leave a Comment

Thirty Minute Leg & Glute Workout: Legs are tough and I dread to work them but there’s no denying how great you feel afterward, especially in a cute pair of jeans or a tight sexy skirt.
Here’s a 30-minute blast for luscious legs & derriere:

Single leg reverse bench lunge pop

I did these without weights and would push off using the weight bearing leg in a hop for 3 sets of 15-20

Thirty Minute Leg Glute Workout

Follow with barbell squats for 3 sets of 10-12 reps

Finish off with 3 sets of 10-12 reps on the hack machine

It doesn’t seem like much but to fit it into 30-minutes, you need to get those rest periods in between the sets. The main focus is on your glutes and I like to tackle isolating the hamstrings, quads & calves in a separate 30-40 minute session. They’re such large muscles and I find that separating it into smaller sessions helps to keep me from getting overheated & nausea. If you have the same issue with leg day, try breaking it up every once in awhile so you can sport those tight jeans for the fall season.

Need a back workout? Check out our workout page. Strut strongly mama’s!

The Evolution of Resolutions. Apps that get you Jacked.

January 4, 2016 by Karen Leave a Comment

My Future Silhouette

With resolution season starting on a weekend this year, the gym was pretty quiet this Jan 2 & 3. Who wants to get up early on a Saturday?

If you made it to Jan 4th congrats. Seeing how this is a leap year you still have 362 days and you’re going to need all the help you can to make it 2017.

It can go without saying, but if you can afford a trainer, get one. If you have a good one, congrats. There’s a great chance you’ll graduate to a new resolution next year. If you can’t afford a trainer, like most people, there’s still hope and it’s likely in your hand or your pocket right now. You know all about the apps that count calories if you already use them then you’re already on the road to get fit.

But do you know the apps that track your workout? They’ve been around awhile, but in the past they’ve been cumbersome and make you wonder if anyone is tech world even lifts. Apparently they do. Bodybuilding.com’s BodySpace app is a huge step forward. They have hundreds, if not thousands of routines for every goal. Why you would pick one that doesn’t make you look like comic book character as goal is beyond me, but all you need to do is create a profile, put in some simple goals and search. From there you just need to listen to what phone.

We created bodyspace profiles years ago, before the iphone was even a thing and back then we had to write down in a notebook our routine and then transfer them via a computer when we returned home. It was a pain and just not something we’d do with kids. Now, with the app you just add the weights and reps as you go. You’ll accumulate workouts and see how much progress you’ve made.

Karen and I are currently following Cory Gregory’s Get Swole Routine although we’re not following the exact schedule.

Create your own profile and lets compare notes! Find us here….Chris and Karen.