Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
***DIET STAYS THE SAME THIS WEEK, DONâT CHANGE ANYTHING AT ALL***
Week 4 | 16 Week Cutting Phase
Mondayâs Workout (CHEST, TRICEPS, CALVES, ABS)
***WARM-UP*** - Machine Chest Fly 3 sets x 10 reps (Rest 1 minute after each set)
Flat DB Bench Press 5 sets x 12,10,8,6+6,6,8 (Keep increasing the weight and work up to a heavy 6 rep max, the 4th & 5th sets are drop sets.(I did 100lns,110lbs,110lbs,100lbs+65lbs,100lbs+60lbs) Rest 2 minutes)
Incline Bench Smith Machine 4 sets x 12, 10,8,6+6+10 reps (4th set is a double drop set. Rest 2 minutes after each set)
Dumbbell Floor Flys 3 sets 12-15 reps (Rest 2 minutes after each super set)
Cable Single Arm Side Raises 4 sets x 12-15 reps (Rest 1 minute after each set)
Donkey Calf Raises 100 Total Reps!!!
Decline Medicine Ball Throws 4 sets x failure!!!(Advanced variation catch ball with one hand)
***CARDIO*** - Elliptical 20 Minutes (AIM for 175-200 calories burned)
Tuesdayâs Workout (Back, Trap, Biceps, Calves)
Smith Machine Rows 6 sets x 10,10,8,8,8,12(Keep increasing your weight and work up to a heavy 8 rep max. Rest 1-2 minutes after every set)(I did 225lbs,275lbs,315lbs,315lbs,315lbs,275lbs
Incline Bench DB Rows 3 sets x 8-10 reps (Focus on getting a deep stretch and really squeezing your back. Rest 2 minutes after every set)(I did 65lbs, 75lbs,75lbs)
Seated DB Shrugs 4 sets x 10-15 reps (Go as heavy as you can. Rest 1-2 minutes after every set)(I used 110lbs)
Underhand Lat Pulldown 3 sets x 8-10 reps (Good quality reps. I used 180lbs) ***SUPER-SET***
Dumbbell Pullovers 3 sets x 8-10 reps (Slow and controlled reps. I used 70lbs) (Rest 2 minutes after every super set)
Knee Height Rack Pulls 3 sets x 6-8 reps (I used 275lbs)
Advanced DB Hammer Curls 4 sets x 7/7/7 (Rest 1-2 minutes after every set)
***CARDIO*** 20 minutes on Elliptical (AIM for 175-200 calories burned)
Wednesdayâs Workout LEG, CALVES & Obliques
Safety Bar OR Barbell Squat 5 sets x 10,6,6,6,12 (I used 295lbs,335lbs,335lbs,385lbs,275lbs) (Use the heaviest weight that you can for each set. Make sure itâs challenging on every set. Rest 2.5 minutes)
Leg Press 3 sets x 8-10 reps (Go as heavy as you can. Rest 2 minutes)(I did 7-45s,8-45s,8-45s&25s)
Single Leg Hack Squat Machine 3 sets x 8-10 reps (Keep your reps slow and controlled) rest 2 minutes after both legs.(I did 90lbs)
Dumbbell Sumo Deadlifts 3 sets x 10-12 reps (Point your toes outward and use something to elevate you off the ground so you can get a deep squat. Rest 1-2 minutes)
Decline Bench Dumbbell Leg Curls 3 sets x 12-15 reps (Stay in the stretch position for 1-2 seconds on each rep. Rest 1-2 minutes)
Leg Extensions 3 sets x 10 reps & 3rd set is a double drop set x failure (Go as heavy as you can. Rest 1-2 minutes)
Smith Machine Calf Raise 100 TOTAL REPS!!! (Rest 1-1.5 minutes after each set)
Resistance Band Side Crunches 4 sets x 20-25 reps per side. Rest 1 minute)
Thursdayâs Workout (Shoulders, Traps, Triceps)
Barbell Floor Press 5 sets x 8,6,4,2,12 (Strength oriented. Rest 2 minutes after each set. Pause at the bottom for 1 second))(I did 225lbs ,250lbs ,275lbs, 295lbs, 225lbs)
Seated Barbell Shoulder Press 6 sets x 6-10 reps (Work up to a heavy 6 rep max. 6th set is a double drop set x failure and save nothing!!! Rest 2 minutes after each set)(I did 70lbs,75lbs,80lbs,
Alternating Dumbbell Front Raise 4 sets x 8-10 reps (Count 1-2 seconds down on every rep and donât swing the weight up)
Standing DB Side Raises 6 sets x 6-12 reps (Pyramid up to a heavy 6 rep set and then pyramid back down. Rest 1-1.5 minutes)
Bent Over DB Rear Delt Flys 4 sets x 8-12 reps & 3rd & 4th sets are drop sets x 8-10 reps. Rest 1-1.5 minutes)
Heavy Smith Machine Behind Back Shrugs 4 sets x 8-10 reps (Rest 1-2 minutes)
Single Arm Cable Pushdown 4 sets x 8-10 reps (Go heavy as possible but count 1-2 seconds on the way back up. Rest 1 minute after both arms)
***CARDIO*** 20 Minutes on Elliptical (AIM FOR 175-200 CALORIES BURNED)
Fridayâs Workout BACK & BICEPS!!!!
T-Bar Row 4 sets x 8 reps (Make sure the weight is challenging for every set. Rest 1-2 minutes after every set)
Underhand Barbell Row 4 sets x 6-10 reps (Keep the weight challenging for all sets. Rest 2 minutes after every set)
Rack Pulls 4 Total sets 3 sets x 6-8 reps & 4th set 12-15 reps (Donât focus on moving the heaviest weight possible. Feel your entire back contract at the top of each rep. Almost pull your elbows back at the top to truly contract everything. Rest 2 minutes after every set)
Lat Pulldown 4 sets x 6-12 reps (Start with a heavy set of 6 reps and keep decreasing the weight after every set. Rest 1-2 minutes after every set)
Dumbbell Pullovers 4 sets x 8-10 reps (Keep increasing the weight and work up to a heavy 8 rep max and the 4th set is a drop set x 8-10 reps. Rest 1-2 minutes)
Barbell Curls 4 sets x 6-10 reps & 4th set is a Killer 21âs (7/7/7) (Rest 1 minute after every set)
Dumbbell Hammer Advanced Curls 4 sets x 7/7/7 (Rest 1 minute after every set)
***CARDIO*** 20 Minutes On Elliptical (AIM FOR 175-200 TOTAL CALORIES)
Saturday Morning Fasted Cardio 20 Minutes On Treadmill AIM FOR 100-125 Calories Burned
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STRENGTH TEAM FAMILY, HERE IS THURSDAYâS & FRIDAYâS WORKOUTS!!! DONâT START SLACKING!!! KEEP PUSHING & GETTING THEM GAINS!!!
Thursdayâs Workout - Biceps - Forearms - Abs
1) Standing DB Alternating Curls 4 sets x 6-8 reps & 4th set is a drop set. (Go heavy as possible Rest 1-2 minutes after every set)
2) Dumbbell Hammer Preacher Curls 4 sets x 8-10 reps & 4th set is a drop set. (Make sure to squeeze your biceps at the top of every rep and rest 1-2 minutes)
3) Dumbbell Concentration Curls 4 sets x 10-12 reps (Keep these reps controlled. Rest 1 minute after each set)
4a) E-Z Curl Bar Forearm Curls 4 sets x 15 reps (Pull your palm towards your body
***SUPER-SET***
4b) E-Z Curl Bar Reverse Forearm Curls 4 sets x 15 reps. (Make sure to squeeze your forearms. Rest 1 minute after each set. Push your Wrist away from your body)
***ABS***
1) Decline Medicine Ball Sit-Ups 4 sets x failure!!! (Stretch the medicine ball behind your head and touch the floor and now do a sit-up. Now go back down and repeat until failure. Rest 1 minute)
Fridayâs Workout - Shoulders - Triceps
1) Rear Delt Fly Machine 4 sets x 8-12 reps (Increase the weight after every set. Rest 1 minute after each set)
2) Seated Lateral Raise Machine 4 sets x 10 reps (Increase the weight every set. Rest 1 minute after each set)
3) Standing Barbell Shoulder Press 4 sets x 8-10 reps + 4th set is a drop set x failure. Rest 2 minutes after each set
4a) Standing Plate Raise 3 sets x 8-10 reps
***SUPER-SET***
4b) Standing DB Side Raise 3 sets x 12-15 reps (Rest 1-2 minutes after this super set)
5) Cable Tricep Pushdown 4 sets x 15 reps & 4th set is a double drop set x failure!!! (Go as heavy as possible for these 15 reps and aim for at least 8-10 reps on the drop sets. Rest 1 minute after each set).
***Cardio*** 20 Minutes On Treadmill 3.2mph @ 3.5 Incline
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5 new Shirts, Tanks & Hoodies drops today at 6pm Eastern Time!!! Savings up to 50% OFF!!! Now thatâs Gain Certified
www.strengthteamclothing.com
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You are in control now, so what workouts do you want for next week?
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Strength Team Family, I got hit with a nasty sinus infection so the 3rd week of the 4 Week Strength Team Challenge will continue next Monday. Make sure youâre still getting them gains though and be ready for these last two weeks. Ima take it up a notch when I come back. #StrengthTeam
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Starting Now Until Monday 12am, Everything Is 20%-25% Off!!!! Now is the time to get those nice gym shirts for the best price ever!!! www.strengthteamclothing.com
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Ladies... we got new tanks for you as well. Everything drops tomorrow at www.strengthteamclothing.com at 12pm Eastern Time. Thereâs only a limited supply so donât miss out on these new tanks, lightweight hoodies and fitted tee shirts. #StrengthTeam #GainCertified
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Good Morning Strength Team Family. This Sunday I will be releasing 9 new shirts and they all are nice. Hereâs a sneak peek of one of the lightweight hoodies thatâs going to be available.
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Wednesdayâs & Thursdayâs Workout Strength Team Family!!! Donât be slacking because Iâm still killing it even on vacation!!! Letâs get these gains!!!
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Strength Team Family, here is Mondayâs & Tuesdayâs Workout. Push yourself and get them gains. If you live in Florida, hit me up so we can get a session in. Iâm in St. Petersburg until Saturday!!! #StrengthTeamFamily
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Brand New Strength Team Clothing Line. Grab you a few shirts and rep the family brand www.strengthteamclothing.com/
Welcome to the Strength Team Family. All we do over here is get gains. Darrell uploads new videos very frequently and he is very engaged with his audience and viewers. If you are new to working out or have been working out for over 10 years, this channel will still teach and show you a variety of great techniques and tricks to help you reach your personal goals. Whether it be advancing your knowledge about nutrition (losing weight and burning fat) OR (building good quality lean muscle mass). Darrell has videos specifically for each goal. Darrell is a Certified Master Trainer and specializes in Strength & Conditioning, Youth Fitness and has a Corrective Exercise Specialist Certification. So if you are wanting to get stronger, and build a better version of yourself then you have found the right YouTube Fitness Channel. âKEEP GETTING THEM GAINSâ.