biceps workout

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

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CardioandWeights.com is the official blog for Team Nutrition Train 

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 
Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 
3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/
5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Sets: 3 Reps: 10-12

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Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

Like the workout? Share with friends!

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

Full-body Workouts

Full-Body Workouts

I as a trainer do not prefer full-body workouts. I think that they don’t progress my clients as fast in the strength department and become too routine. Clients who see strength changes week to week see better results in my opinion, however if you want to do a full-body workout, here is my suggestion.

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Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 15 body weight squats x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 3 sets of walking lunges

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

 

Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping: http://bit.ly/28JVFeR.

 

 

Good luck everyone!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

Do it at home workout- Updated!

Do it at home workout:

Can you really gain muscle and lose fat without going to the gym?-YES! YES! YES!

90% of getting the body you want is nutrition. This means eating within your diet.

10% is the gym/working out

Dustin & Christina’s Do it at Home Workout:

We separate body parts into three different workouts so that you don’t workout every body part each day. Each workout should take no more than 20 minutes. If you cannot do a complete workout, that’s okay, work yourself up to it.You should still do cardio at least 3-5 days a week, even on workout days. If you have questions ask!

Day 1: Legs

I suggest Christina and Dustin’s famous Booty Workout:

3 sets of walking lunges (10 steps)

superset*

3 sets of wall sits (30 seconds)

superset*

3 sets of body weight or sumo squats (10 squats)

*Superset means without rest go to the next exercise. So you would do 1 set of Walking Lunges, do 1 set of Wall Sits, do 1 set of Squats. Take a minute break and repeat for 3 times.

Finish the workout with 3 sets of burpees (Try to do 10 burpees).

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Day 2: Chest/Triceps/Shoulders

3 sets of push ups/girl pushups/etc. (girl pushups are where you are on your knees doing a pushup, closer knees are to your chest the easier)

3 sets of chair dips (closer you keep your legs to the chair, the easier it is) 10 reps

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3 sets of close grip/diamond pushups (keep hands close together) 10 reps

3 sets of wide grip pushups (hands wide apart) 10 reps

3 sets of lateral raises with weight (this can be real weights, or something that weighs a few pounds, you can do it one arm at a time if you only have one weight).  10 reps

Image result for lateral raises at home

 

Finish the workout with 3 sets of 10 burpees

Day 3: Back/Biceps

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Twists (hold something out in front of you, and twist slowly from left to right for 30 seconds) 3 sets

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Reverse Snow Angels: How to: Position yourself facedown on the ground with arms at your sides and palms facing down. Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back (a). Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head (b). Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
Beginner modification: Move the arms only halfway so that they are even with your shoulders and then return to the original starting position.

 

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Bridges (lay down flat on back, have knees bent pivot waist to sky 10 times) 3 sets

 

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Dolphin Kicks: How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support (a). Straighten out your legs while raising them up while engaging your abdominals, glutes, hips and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement (b). Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
Beginner modification: Move the hips slightly further up the bench so the trunk is better supported.

5 sets of towel curls (Wrap towel around foot and with both hands try to pull your leg up while your leg is forcing you to try harder, this should tighten the biceps) 10 reps

Image result for towel curls

Kick butt and take names!

After you workout you should eat a lean protein and simple carb shake that will help your muscles grow and recover. I suggest the post workout stack from 1st Phorm. You can purchase and read more about it here and receive free shipping: https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain

Dustin/Christina Holston

Personal Trainer/Sports Nutritionist

teamnutritiontrain.com

cardioandweights.com

Intermediate 5 Day Workout Split

15-20 minutes of cardio daily.

Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).

Day 1- Arms

Biceps:

4 sets of alternating Hammer Curls (8-12)

3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep (8-12)

3 sets of inclined bicep curls (slow, squeeze at top) (8-12)

Triceps:

4 sets of triceps rope extensions (8-12 reps)

3 sets of dips (8-12)

3 sets of  overhead extensions (8-12)

Day 2- Legs

5 sets of leg extensions (8-12)

5 sets of leg curls (8-12)

3 sets of squats (skip if needed) (8-12)

3 sets of leg press (8-12)

5 sets of calves (8-12)

Day 3- Back + Shoulders

4 sets of pull downs (8-12)

3 sets of close grip pull downs (8-12)

3 sets of lawn mowers or bent over barbell rows (8-12)

3 sets of seated cable rows or 3 sets of t bar row (8-12)

3 sets of shoulder press (8-12)

3 sets of lateral raises (8-12)

3 sets of frontal raises or 3 sets of steering wheels (8-12)

3 sets of rear delts (8-12)

Day 4 Bench

5 sets of flat bench: 15, 12, 10, 8, 6 (increasing weight each set)

3 sets of inclined bench (8-12)

3 sets of flies variety

Day 5- Pump Day*

5 sets of shrugs (20 reps)

5 sets of close grip bench (20 reps)

5 sets of pull downs (20 reps)

5 sets of leg extensions (20 reps)

The PokemonGO™ Workout

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Nothing since the evolution of the walking upright has made kids and adults walk all over cities, rivers, and mountains while having total disregard of basic trespassing ordinances. Adults and kids alike have logged millions of miles in just a few short days to try to “Catch’em All.”

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As a Personal Trainer and 1st Phorm Legion Of Boom Member, I decided that it was my duty to utilize this phenomenon and make it better. How can we make PokemonGo™ better? By adding inches to our arms, reducing inches of our waist, and getting more ripped than Machamp™.

This is a seven day workout plan because you and I both know you will be playing PokemonGo™ everyday. Finish your workout with the Post Workout Stack to add muscle and lose fat! 

Day 1: Machamp™ Upper body

Try walking 3km looking for the biggest and best Pokemon™. Every .5km I want you to do 50 push-ups and 50 bench dips. This would be a total of 300 push-ups and 300 dips to complete. You can take breaks and don’t have to do all 50 at once!

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Bench Dips

Day 2: Don’t Look Like a Clefairy™ Abs and Legs

Try walking 5km looking for the biggest and best Pokemon™. Every .5 KM do 20 body weight squats, 20 sit ups, and 20 calf raises. This would be a total of 200 squats, 200 sit ups, and 200 cal raises over 5km.

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Day 3: Fly Like Zapdos™

Try jogging 3km. Every .5KM do 30 seconds of mountain climbers.

Day 4:  Machamp’s™ Day Two Upper Body

Try walking 5km. Every .5 km, do 20 hands close together push-ups, 20 very wide push-ups, and 20 normal push-ups. All push-ups can be done on a wall, on your knees, or traditional.

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Day 5: Pikachu’s™ Shocking Leg Workout

Try walking 3km. Every .5 km do 30 seconds of wall sits and 20 body weight squats.

Day 6: Missingno™ Workout

Missingno™ was a glitch in the original game. You wish he wasn’t in this workout! Walk 5km, every .5km do 20 body weight squats, 20 push-ups, and 20 bench dips.

Day 7: Mewtwo’s™ Mesmerizing Workout

Try walking 10km. That’s it!

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Follow this workout and you should be the sexiest ASH or ASHette on the street!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

http://www.teamnutritiontrain.com

Free Shipping all 1st Phorm Products: 1stphorm.com/nutritiontrain

Cinco De Swolo! 500 Biceps, 500 Triceps workout!

SWOLO DE MAYO! CELEBRATE CINCO DE MAYO BY GETTING YOUR SWOLE ON!

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Chances are that you and millions of others are going to get your taco on tonight by celebrating Cinco De Mayo! Those additional carbohydrates, protein, sodium, and fat might as well be used for something good! Go to the gym and try to complete 500 reps of Biceps, and 500 reps of Triceps in under an hour. You do not need to go heavy on these. Focus on 4 different exercises for biceps, and 4 different exercises for triceps. Take as many sets as it needs to take to get 500 reps for each muscle group!

My outline for tonight:

125 Bench Dips

125 Rope Extensions

125 Reverse Grip Extensions

125 Kick Backs

125 Wide Grip Barbell Curls

125 Zottman Curls

125 Preacher Curls

125 Rope Hammer Curls

Post workout I will have Phormula-1 Protein with Ignition. This will include the protein, bcaa’s, and post workout carbs I need to recover.

Good luck and be safe on Swolo de Mayo!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist
1stphorm.com/nutritiontrain<— Free Shipping on all 1st Phorm Products!
www.teamnutritiontrain.com