First off do this with a partner so you can push each other!

No break longer than 30-60 seconds

• Leg-lifts with partner standing above your shoulders throwing your legs down (3 sets of 20 reps)
• Sit-ups with partner kneeling on feet, pushing your shoulders back after every rep (3 sets of 20 reps)
• V-ups (3 sets of 20)
• Bicycles (3 sets of 20)
• Scissors (3 sets of 15)
• Oblique Crunches (3 sets of 15)
• Mason Twists (3 sets of 25)
• 45-60 second planks (3 sets)
• Strech when done!

Cardio: Elliptical for 45 minutes

Nutrition Tips & Chest and Triceps Workout 2/15/11

Pre-workout Drink 30 minutes to lifting

Warmup 10 Minutes Walking 4.0 on Treadmill w/ incline

Chest

• Bench Press (2 Sets Failing at 12-15 Reps)
• Bench Press Burnout – Stack five 5-10lb weights.  Remove one plate from each side after every 5 reps upon completing all, stack one plate to each side until all five plates are back.  (1 set)
• Incline Bench Press (3 Sets Failing at 12-15 Reps)
• Machine Decline Bench (3 Sets Failing at 12-15 Reps)
• Machine Rope Flys (3 Sets Failing at 12-15 Reps)

Triceps

• Dips (3 Sets Failing at 12-15 Reps)
• Skull Crushers (2 Sets Failing at 12-15 Reps)
• Close Grip Bench (2 Sets Failing at 12-15 Reps)
• Machine Tricep Extensions  (3 Sets Failing at 12-15 Reps)
• Rope Pulldowns(3 Sets Failing at 12-15 Reps)

Nutrition Tips

When trying to put on muscle mass, more important than your workout out is your food intake.  When I lift I burn about 400-600 Calories and that’s not including if I do cardio following the workout.  This means I need to take in more calories than I burn.  There are tons of calorie calculators online that you can use to see how much you should be taking in on a daily basis.  For instance, for me to maintain my weight at 205lbs I have to take in around 3400 calories a day but I shoot for 4000 calories so I can stack on some muscle mass.

Most of your calorie intake should be from complex Carbohydrates and Protein

I take in about

• 600-700g of Carbs
• 250g of protein (Fish, Steak, Whey, and Casein(before bed)
• 75g of Fat (try to intake good fats from fish (salmon), raw nuts (not roasted), extra virgin olive oil)

I also get asked all the time if I supplement….

Hell Yeah I do!

• Glutamine (Muscle Mass)
• Creatine (Adds Muscle Mass)
• Glucosamine (for my joints)
• ZMA (better sleep and more testosterone)
• Tribulus (more testosterone)
• Fish Oil – Usually double or triple the recommended dose per day (burns bad fats especially around abs)

I bet your saying this is pretty expensive stuff and it can get a bit pricey.  Here’s a tip though, if you can calculate how much money you spend on fast food and cut back, it usually becomes a fair trade off.

Granada Hills

Get out side today and go for a walk at the very least. The forecast states that it will rain Wednesday through Saturday so if you live in LA or any place where the sun is shining take advantage of this opportunity.

My 10 mile run in the Hills of Granada.

Today’s Workout: Shoulders (Delts) and Traps

Warm-Up on Elliptical for 10-15 minutes

• Military Press: 2 Sets w/ enough weight fail @ 12 to 15 reps. Third Set stack four 5-10lb plates and rep 5 times and remove a plate then repeat.
• Arnold Press -  3 sets w/ enough weight Fail @ 12 to 15 reps.
• Cable Shoulder Press – 3 sets w/ enough weight Fail @ 12 to 15 reps.
• Cable Side Lateral Raises – 3 sets w/ enough weight Fail @ 12 to 15 reps.
• Resistance Band Rotator Cuff Extensions 3 sets w/ enough weight Fail @ 12 to 15 reps.
• Shrugs – 3 sets w/ enough weight Fail @ 12 to 15 reps.
• Shrugs w/rope – 3 sets w/ enough weight Fail @ 12 to 15 reps.

Abdominals

• Hanging Knee Raises
• Machine Crunches
• Cable Crunches
• V-Ups

Machine Bicycle -45 Minutes

Sean Epps Doing Shrugs

Jett’s Routine to stay cut – Less Weight with more Reps (enough weight to fail @ 18-21 Reps)

Awesome Back and Bicep workout today!

Small serving of protein and preworkout drink (My favorite is Jack3d)

Warm-up:

Elliptical 10 minutes

Back:
Pull-Ups (2 sets – Fail at 12-15 Reps)
Lateral Pull-downs (2 sets – Fail at 12-15 Reps)
Cable Close-Grip Pull-downs (2 sets – Fail at 12-15 Reps)
Cable Low-Grip Suited Row
Biceps:
Dumbbell Curls (2 sets – Fail at 12-15 Reps)
Dumbbell Hammer Curls (2 sets – Fail at 12-15 Reps)
Incline Curls(2 sets – Fail at 12-15 Reps)
Super-set Preacher Curls (stack multiple weights and remove 1 after 5-7 Reps)

Light Cardio:
30 min treadmill 4.5mph w/

7.5incline

Immediately follow workout with 30-50gram protein (To add mass: 100-200 Carbs and 7g Creatine)