Todays Newsletter: FREE Post-Christmas Workout [print this out] Join the Diesel Newsletter: dieselsc/free-stuff ----------------- After a long day yesterday (the kids got up at 4am to tear into their presents), I was still about to get a workout in last night. I had my boy Chris come over and I dominated him (he fell into a heap on the floor trying to keep up with the old man). Here is the exact workout we did: DTP Upper Blaster 1A) Incline DB Bench Press, 30, 20, 10, 5** 1B) Push-ups, 30, 20, 10, 5 1C) Neutral Grip Flat DB Bench Press, 30, 20, 10, 5 * This is a giant set, perform each exercise - 1A), 1B), and 1C) back- to-back without resting. Rest 90 seconds after 1C). **Increase the weight with each set as reps decrease. 2A) Barbell Bent Over Rows, 30, 20, 10, 5 2B) Bent Over DB Arc Rows, 30, 20, 10, 5 2C) Prone DB Posterior Flyes, 30, 20, 10, 5 3A) Barbell Curls, 5 sets x 10 reps 3B) DB Shrugs, 2 sets x 20 reps, 3 sets x 50 reps DONE! At the end of the workout, I was done. But, I was still able to get in 15 minutes of cardio at the end. Due to the intensity, I made sure I drank some BCAAs during the workout and a ton of water. Try out this workout and tell me how you felt afterwards. My chest and back were absolutely blasted. 2015 is going to be an amazing year for you and me and I cant wait to attack it together. Rage! Smitty PS. New in the DeFranco Insider this week: - The January 2015 Workout of the Month (coming soon!) - Box Squat Height (critical points to stay safe!) - Box Squats - how to optimize mobility - Drilling the Kettlebell swing! [video demo critique] - Fascial stretching between sets for greater growth? - Box Squat vs. Squats to Box (which is better for athletes) - Upper back rounding with barbell rows? - Best motivational quotes! defrancoinsider
Posted on: Fri, 26 Dec 2014 14:11:02 +0000
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