OS Gym

CHEST AND TRICEPS WORKOUT

WARMUP ​3 Rounds ​Parallel Bar Dips - Failure ​DB rear Delt fly - 20 ​Cable press - 15 WORKOUT BB flat Bench Press - 12, 10, 8, 8 (Starting with 60% of 1RM) BB flat Bench Press - 3 x 4 (@ 80-90% of 1RM) Alt. Cable decline fly - 3 x 10 each side ​Outside shoulder Decline push up / Pec dec fly - 3 x Failure / 12…...

CHEST AND TRICEPS WORKOUT WARMUP ​3 Rounds ​Parallel Bar Dips – Failure ​DB rear Delt fly – 20 ​Cable press – 15 WORKOUT BB flat Bench Press – 12, 10, 8, 8 (Starting with 60% of 1RM) BB flat Bench Pr…

CHEST AND TRICEPS WORKOUT

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- failure WORKOUT BB flat bench press: ( up to 1RM): 1,1,1,1,1,1...... DB floor chest press: 3x8 Parallel bar dips( hold down for 4 counts): 3xfailure Decline cable fly( hold down for 4 counts): 3xfailure…...

CHEST AND TRICEPS WORKOUT WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- f…

LEG AND BACK WORKOUT

WARM UP 5-10 mins of mobility routine Scorpion stretch -10 Child pose to cobra -10 Around the world -10 3 Rounds Plank - 1 min Glute bridge -20 Leg raises -30 WORKOUT Sumo DB goblet squats ( hold down for 4 counts): 3x8 BB back squats (starting with 60% of 1RM): 5x4 Hamstring DB curls( hold down for 4 counts): 3x12…...

LEG AND BACK WORKOUT WARM UP 5-10 mins of mobility routine Scorpion stretch -10 Child pose to cobra -10 Around the world -10 3 Rounds Plank – 1 min Glute bridge -20 Leg raises -30 WORKOUT Sumo DB goblet squats ( …

ARMS WORKOUT

Warmup Mobility routine for 5 mins 2 roundspull ups: 10push ups: 10parllel bar dips: 10 Workout Reverse WRIST CURL(shoulder Inside Grip): 12, 12, 12, 12 DB biceps Curl (Come down with count of 4): 8, 8, 8, 8, 8, 8 Seated EZ BB Bicep Curl (Hold Up for 4 count )/cable bicep curl: 8/8, 8/8, 8/8, 8/8…...

ARMS WORKOUT Warmup Mobility routine for 5 mins 2 roundspull ups: 10push ups: 10parllel bar dips: 10 Workout Reverse WRIST CURL(shoulder Inside Grip): 12, 12, 12, 12 DB biceps Curl (Come down with count of 4): …

LEGS AND CHEST WORKOUT

WARM UP 5-10 mins mobility routine Scorpion stretch- 10 Child pose to cobra -10 Around the world -10 4 rounds Leg raises -20 Glute bridge -30 Air squats -40 WORKOUT Sumo deadlift ( up to 60% of 1RM): 3x8 Conventional deadlift( 60% to 80% of 1RM): 3x4 Walking lunges/ leg extension( hold down for 4 counts): 3x 20/ Failure Leg press ( close and low on platform)/calf raise: 4x8/failure…...

LEGS AND CHEST WORKOUT WARM UP 5-10 mins mobility routine Scorpion stretch- 10 Child pose to cobra -10 Around the world -10 4 rounds Leg raises -20 Glute bridge -30 Air squats -40 WORKOUT Sumo deadlift ( up to 60% of 1RM…

SHOULDER AND TRAPS WORKOUT

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg throughs – failure for 30 sec WORKOUT Seated BB shoulder press( hold up for 4 counts in Drop sets)– 12D8,10D8,8D8 Cable shoulder press(start from the same weight you left above): 4×8…...

SHOULDER AND TRAPS WORKOUT WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg thr…

BACK AND BICEPS WORKOUT

WARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest stretch -10 3 Rounds Russian twist-failure Hanging leg raises -failure Lower Back extension- failure WORKOUT V-grip cable row( full range and hold at stretch)- 12D8,10D8,8D8 Single arm DB row: 4x8 Neutral grip Dead hang/Straight arm pull down (hold up for 6 counts): Failure/12, failure/10, Failure/8, Failure/8…...

BACK AND BICEPS WORKOUT WARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest stretch -10 3 Rounds Russian twist-failure Hanging leg raises -failure Lower Back extension- failure…

CHEST AND TRICEPS WORKOUT

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- failure WORKOUT BB flat bench press: 12D8, 10D8, 8D8 BB floor press (at 65-80% of 1RM): 5×3 Decline cable fly( hold down for 4 counts): 3xfailure Incline DB chest press ( hold up for 4 counts): 12,10,8,8…...

CHEST AND TRICEPS WORKOUT WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- f…

SHOULDER AND TRAPS WORKOUT

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg throughs – failure for 30 sec WORKOUT Seated BB shoulder press( hold up for 4 counts)– 12,10,8,8 Alt. Cable shoulder press: 4×8 each side Chest supported BB front raise/DB crossbody front raise : 3×10/10…...

SHOULDER AND TRAPS WORKOUT WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg thr…

Legs(squats) and BACK WORKOUT

WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squats (60-70% of 1RM)– 5x4 Leg Extension (hold up for 6 counts): 3×15 DB heel elevated Goblet squats (feet touching and hold down for 4 counts): ...

Legs(squats) and BACK WORKOUT WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squa…