7/8/13 CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- 90 second rest before next set.

3 sets of Front Squats with 225 lbs. for 8 reps.
- 90 second rest between sets.

2 sets of Front Squats with 185 lbs. for 8 reps.
- 90 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Reverse Grip Barbell Bench Press with 135 lbs. for 12 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Dips for 16 reps.
- 30 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press using 50 lbs. dumbbells for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 40 lbs. for 20 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 80 lbs. barbell for 12 reps.
- 45 second rest between sets.

3 sets of Arnold Triceps Extensions with 30 lbs. for 12 reps.
- 45 second rest between sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/6/13 FAST PAST CHEST WORKOUT

Stretch for 10 minutes.

1 set of Bench Press with 135 lbs. for 12 reps.

- 45 second rest.

1 set of Bench Press with 225 lbs. for 12 reps.

- 45 second rest.

4 set of Bench Press with 295 lbs. for 5 reps.

- 45 second rest.

4 set of Bench Press with 225 lbs. for 8 reps.

- 45 second rest.

4 sets of Incline Flies with 40 lbs. dumbbells for 12 reps.

- Super set with Close Grip Incline Press with 40 lbs. dumbbells for 8 reps.

- No rest between sets.

- 45 second rest between super sets.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/5/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 30 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Olympic Style Back Squats with 225 lbs. for 10 reps.
- 45 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 500 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 30 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 100 lbs. for 20 reps.
- No rest between sets or super sets.
- (be sure to get full extension at the top)

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/4/13 FULL BODY CONDITIONING

Stretch for 10 minutes.

 1 set of Farmer Walk with 100 lbs. for 160' at a jog.
- 120 second rest between sets.

4 sets of Farmer Walk with 195 lbs. for 80'.
- 45 second rest between sets.

10 sets of Prowler Suicides with 180 lbs. for 150'
- 60 second rest between sets.

200 Sledge Hammer Strikes

- Done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- Done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

7/1/13 CHEST WORKOUT

1 set of Front Squats with 135 lbs. for 12 reps.
- 45 second rest period.

5 sets of Front Squats with 185 lbs. for 10 reps.
- 45 second rest period.
- 120 second rest before proceding to next exercise.

3 sets of Bench Press with 225 lbs. for 12 reps.
- 45 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Close Grip Bench Press with 135 lbs. for 10 reps.
- 30 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Wide Grip Bench Press with 135 lbs. for 12 reps.
- 30 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Incline Log Press with 65 lbs. dumbbells for 8 reps.
- 45 second rest period.
- 120 second rest before proceding to next exercise.

5 sets of Flies with 40 lbs. dumbbells for 12 reps.
- 45 second rest period.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

6/30/13 FULL BODY CONDITIONING

10 sets of Prowler Suicides with 270 lbs. for 150'
- 45 second rest between sets.

200 Sledge Hammer Strikes

- done hitting a tractor tire with a full size 12 lbs. sledge hammer.

- done in spurts as hard and fast as possible.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)