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WORKOUTS

Welcome to my collection of workouts and fitness articles. Every single workout on this page has been personally tested and given the seal of approval for a great workout.

Included are workouts perfect for the cardio enthusiast, olympic weightlifter, and everyone in between. Check out my numbers to see if you can match them! Just remember, have discipline and respect the grind!

ARTICLES

The Complete Online Workout Guide

The Ultimate Leg Day Workout For Your Home Gym

3 Flexibility Excuses and Ways to Eradicate Them

The Best Chest and Triceps Workouts for Building Muscle

What Should Your Calories & Macros Be When Bulking?

The Last Chance For Summer Abs Workout & Diet Plan

The Best Bodyweight Leg Exercises & Workouts for Strength

Shoulder Mobility For Strength and Injury Prevention

How To Bulk If You Have A Low Appetite (13 Tips)

How to Use a Foam Roller the Right Way

How Much Muscle Can You Gain In A Month? Here’s The Truth

Here’s how I finally got myself to start exercising

100 Rep Kettlebell Workout for Total Body Fitness

10 Essential Steps to Developing A Masterful Bodyweight Workout

How to Get Stronger With 7 Simple Exercises

The 5 Problems That Plague Runners and How You Can Train to Prevent Them

Quarantine Fitness: ‘Prison-Style’ Exercises You Can Do Anywhere

Barbells vs Dumbbells: What’s Better for your Workout?

7 Early-Morning Stretches to Build a Better Body

4 Killer Arm Workouts You Can Do At Home

17 Stretches Every Man Should Know

Finding Workout Motivation: How to Stop Saying No to Your Goals

The Best Stretches to Do After a Run, According to a Physical Therapist

6 Minimalist Principles to Maximize Your Workouts

Should I Be Working Out Every Day?

How to Talk Yourself Into Better Endurance

3 Killer Triceps Workouts You Can Do At Home

16 Incredibly Awkward Exercises That Build Tons of Muscle

5 Traps Exercises and 2 Workouts for Getting Huge

Do It Right: How to Deadlift Properly

Good Mornings: The Exercise Your Workout Needs

Single-Arm Kettlebell Press: How To Do It & Get Ripped

So You Want To Do a Human Flag?

The 10 Best Push Exercises

9 Leg Exercises & Workouts You Can Do With A Bench

Bulking After A Long Cut: 8 Tips For A Successful Bulk

5 Reasons You Get Wrist Pain Bench Pressing (How To Fix)

Shoulder Pain? Try These 5 Resistance Band Exercises

Strengthen Your Hamstrings With These 7 Exercises and 3 Workouts

5 Shoulder Impingement Exercises to Boost Recovery

The 5 Problems That Plague Runners and How You Can Train to Prevent Them

The Pro’s Guide to Working Out Twice A Day

Benefits of Sprinting Over Jogging for Greater Gains

The Tim Kennedy Workout

Top 10 Core Exercises for MMAFighters

The Best Medicine Ball Workouts and Exercises for Getting Fit

Tarzan’s Favorite Core Exercises

4 Full-Body At-Home Workouts for Getting & Staying Fit

Squat VS Hip Thrust: Which Is Better For Growing Your Glutes?

The 6 Best Back-Friendly Leg Training Exercises

4 Jump Rope Tricks You’ve Seen In Movies

Bent-Over Barbell Row: How To Do It & Get Ripped

3 Ways to Set Up Your Bodyweight Workout For Mass

Benefits of Medicine Ball Training

The Pro’s Guide To Upper-Ab Exercises & Workouts

The Best At-Home Back Exercises and Workouts

5k Training Plan: Run Your Best 5K In Just 3 Days Per Week

Strengthen And Tone Your Back With These Workouts

Top 4 Lifelong Workout Tips from an Olympic Medalist

6 Great Shoulder Stretches and Mobility Exercises

Basic to Beast Complete Bodyweight Workout Program

The 50 Best Abs Exercises of All Time

23 Easy At-Home Workouts You Can Do During Quarantine

How to Properly Do the JM Press: Get Stronger & Bigger

The Best Lower-Chest Workouts for the Gym & Home

Plank Jacks: How To Do Them & Why Your Workout Needs Them

12 Exercises to Improve Knee Problems

A Pro’s Guide To Dumbbell Leg Exercises and Workouts

The Best Upper-Chest Workout for Getting Defined Pecs

How to Save Your Knees Without Giving Up Your Workout

30-Minute HIIT Workouts to Challenge Your Muscle and Mettle

5k Training Plan: Run Your Best 5K In Just 3 Days Per Week

How to Build Muscle: A Complete Guide

4 Laws of Muscle

How Often Should You Work Out? The Perfect Weekly Workout Routine

12 Killer Arm Exercises and Workouts For Different Levels & Equipment

Should You Do Cardio With Sore Muscles? (Yes, Here’s Why)

How to Properly Do the JM Press: Get Stronger & Bigger

3 Hip Mobility Exercises & Why You Should Do Them

Kettlebell Swing: The 1 Exercise That Fixes 99 Problems

5 Killer Back-and-Biceps Workouts For Building Muscle

Cause & Effect: Why You Can’t See Your Abs + 6-Week Transformation Plan

How To Get Better at Planks (7 Tips That Actually Work)

PERSONAL WORKOUTS

Current Weight: 173 lbs; Goal Weight 180 lbs

Find my current workout numbers here...

Monday/Thursday

Triceps:

Seated triceps presses: 60 lbs 3 sets of 10

Dumbbell kickbacks: 25 lbs 3 sets of 10

Triceps cable press downs: 60 lbs 3 sets of 10

Dips: 3 sets of 10

Sitting triceps extensions: 135 lbs 3 sets of 10

Shoulders:

Standing lateral raises: 22.5 lbs 3 sets of 10

Arnold presses: 37.5 lbs 3 sets of 7

Front dumbbell raises: 22.5 lbs 3 sets of 10

Chest:

Barbell flat bench press: 3 sets of 5 185 lbs

Barbell incline bench press: 3 sets of 7 165 lbs

Dumbbell flat bench press: 80 lbs 3 sets of 7

Incline dumbbell press: 60 lbs 3 sets of 10

Machine Pec Fly: 210 lbs 3 sets of 10

Machine press: 140 lbs 3 sets of 7

Tuesday/Friday

Traps:

Dumbbell shrugs: 65 lbs 3 sets of 10

Barbell shrugs: 235 lbs 3 sets of 12

Calves:

Standing calf raises: 340 lbs 3 sets of 10

Legs:

Squats: 225 lbs 3 sets of 10

Dumbbell Squats: 75 lbs 3 sets of 10

Angled Leg Press: 540 lbs 3 sets of 10

Leg presses: 390 lbs 3 sets of 10

Leg extension: 205 lbs 3 sets of 10

Leg curls: 130 lbs 3 sets of 10

Wednesday/Saturday

Back:

Close-grip chin-ups: 3 sets of 10

Bent over dumbbell rows: 55 lbs 3 sets of 10

Lat machine pulldowns: 130 lbs 3 sets of 10

Kettlebell Swings: 24 kg at least 75 reps

Biceps:

Concentration curls: 32.5 lbs 3 sets of 10

Hammer curls: 32.5 lbs 3 sets of 10

Alternate dumbbell curls: 32.5 lbs 3 sets of 10

Standing barbell curls: Bar plus 50 lbs 3 sets of 10

Two-hand cable curls: 90 lbs 3 sets of 10

4 days a week rotation, bodyweight workout

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