triceps workout

Team Nutrition Train Approved Workouts

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

duskiki

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!

cropped-11148550_10101441137286543_6386554659440631957_n.jpg

 

Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

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)

Domination Workout Plan

Domination Workout Plan

CHE5DAoWwAAjvO4

The Domination Workout:

The goal of the Domination Workout is to add quality size and strength without adding fat. The goal is to “recomposition” your body so that your weight will stay close to the same it is now by cutting fat and gaining quality muscle at the same time. This would be a great workout for the 1st Phorm Transphormation Contest. 

How it works:

The Domination Workout consists of various workouts in combination with a quality meal plan. Cardio is high intensity based with only sprints mixed with jogging/walking. This has been proven to target fat better than long walks/jogs.

The Meal Plan:

The Supplements (Free Shipping Links Included):

  • The Post Workout Stack – This is to help replenish glycogen lost after strenuous workout and fuel your muscles with the highest quality protein (1 scoop of each immediately after workout)
  • Megawatt V2– Potent Pre Workout
  • 1st Phorm BCAA– Great Amino Acid product I mix with pre workout
  • M-Factor– Potent Multivitamin  (morning)
  • Full Mega Fish Oil–  Potent anti-inflammatory for overall health (night)
  • Level-1 Protein– Meal Replacement for muscle growth and fat loss  (Saves money on meals and can take it to replace breakfast or lunch)
  • The Primal Pack (Optional) – Men over 30 lose testosterone fast. This helps raise them naturally.

The Domination Workout:

First 4 weeks Pump Phase

Monday: Biceps and Shoulders 

Note: No more than 30-60 seconds rest between sets

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps)

3 sets of preacher curls (10-12 reps)

3 sets of inclined dumbbell curls (10-12 reps)

Shoulders:

3 sets of shoulder press (Dumbbell or Barbell or Machine) (12-15 reps)

3 sets of frontal raises (10-12 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press increasing weight each set (15-12-10-8-5)

3 sets of inclined dumbbell bench (8-12 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

3 sets of triceps rope overhead extensions (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (15, 12, 10, 8, 6)

3 sets of leg press (20 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (8-12 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (8-12 reps per set)

3 sets of Seated Cable Rows (8-12 reps per set)

3 sets of bent over dumbbell rows (reverse grip Yate’s Row Style) (8-12 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Last 4 Weeks Strength Phase

Monday: Biceps and Shoulders

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps) (hold for 3 seconds every 3rd rep)

3 sets of preacher curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

3 sets of inclined dumbbell curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

Shoulders:

5 sets of shoulder press (Dumbbell or Barbell or Machine) (6-10 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press same weight each set, increase by 10 pounds each week if complete (5 reps)

3 sets of inclined dumbbell bench (6 reps)

3 sets of Close Grip Bench Press (6-8 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (8, 6, 4, 2, 1)

3 sets of leg press (10 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (6-8 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (6-8 reps per set)

3 sets of Seated Cable Rows (6-8 reps per set)

3 sets of bent over dumbbell rows (5 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

 

Summary:

The goal is to keep up with this workout for at least 8 weeks. At the end of the 8 weeks, you can switch to a different workout or start at the beginning of the Pump Phase. Alternating Pump Phase with Strength Phase gives your muscles a break and helps you build new muscle. Your goal should be to increase your bench press max by 30 pounds over the course of the 8 week program. Should see an increase of 50 pounds on squats. The idea is get stronger, get more ripped, and gain muscle without gaining any fat.

 

Try it, like it, share it.

 

Thanks,
Dustin Holston

Personal Trainer and Sports Nutritionist

 

 

 

 

 

 

 

 

 

The PokemonGO™ Workout

mainbanner

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.”

pokemonworkout

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!

Tricep-Dip-300x225

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.

Clefairy.png

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.

Ash_s_Pikachu.0

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!

250px-150Mewtwo.png

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!

mexicans

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