Posts Tagged: Meatheads


18
Sep 10

Gain Muscle and Lose Fat with TT Reformed Meatheads Workout


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This isn’t new school bodyweight training where you only train your upper body. This is TT for Reformed Meatheads and we’re going to head to the squat rack and start out with squats and pair that with an abdominal exercise. For the squats you will be doing higher repetitions, so you won’t need a really long rest period in order to get psyched up to perform the reps. With that being said, perform 3 sets of 12 repetitions for this superset. So, with the bar at chest height, walk in and step under the bar, knees bent and abs braced, take a big belly full of air, unrack and step back. Make sure you have flat shoes on for the squats. Before starting, make sure your feet are a bit wider than hip width apart, keep your head up and focus just slightly above your head. Next, push your hips back and lower your body until your thighs are parallel to the ground. Be sure to keep your back flat and your chest up throughout. Now, drive your head back a tad and come back up. Once you’ve finished all the repetitions for the barbell squats, you can do either stability ball rollouts or use the ab wheel. So kneeling and with your body in a straight line, stretch your abs as you roll out, and then contract them to roll in. In week one, only go through each exercise one time. Secondly, with the barbell squats, after the third time through, take off 30-40% of the weight and then do a drop set. In other words, perform as many additional


14
Sep 10

Gain Muscle and Lose Fat – TT Meatheads IV: Get Lean and Jacked Workout B


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com We’re going to do a lot of different things in this workout starting with the first exercise. This isn’t your classic superset format. You will be doing dumbbell forward lunges, performing all reps on one side before switching to the other for all reps on that side. You will do these for 8 reps on each side. Take a minute rest and repeat this set 2 more times for a total of 3 sets. Next, you will move into a barbell squats and back extensions. Barbell back squats are next. Your legs will be a little tired from the last set, so you won’t use your maximum weight for these. With the bar positioned at chest height, step underneath it with a relatively close grip (unless you have shoulder mobility problems). Take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and up and drop your hips down and back, then drive back up. For Back Extensions, lie down on the ball with your feet in a shoulder width stance for good support. Positionyour hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one. Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets. Next, you will move into a kettlebell 500 circuit as the interval portion of this program. You will only do 3 exercises, but you will perform 500 total repetitions. First, start with