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what's up guys it has been a little
minute Hobbs and I are we're back in
fitness culture you can see we're
cutting hair behind us yeah we got a
barber shop in our gym so right now
we're a middle of December and come
January everyone at that time is trying
to get their fitness on it's like and
I'm including in this because with
Biggest Loser Mexico traveling kind of
like looking forward to a new year
getting on a training program I'm
actually gonna be starting this program
a little bit earlier we'd be doing the
workout for you guys today but basically
what we would be doing is our 24 20
callenge come January is going to be a
contest that we're running the fitness
culture I want to be doing the same
program that everyone else is gonna be
doing so basically what we're doing is
we're gonna be getting back from one of
my favorite training splits push-pull
legs day off push-pull legs day off so
basically we're be training the entire
body twice in that eight day span now
all of our programs the fitness culture
are based on a concurrent periodization
training program so basically what that
means is instead of just training for
one goal like strength constantly
throughout your prick your training
schedule you're trained for different
things
hypertrophy we trained for obviously
strange power doing this actually shows
that you know you're able to get
stronger and bigger so it's one of those
things that we do because it just makes
training a lot more fun it's basically
instead of doing oh three sets eight to
twelve all the time from from earlier on
the week to later in the week you're
gonna have a different set of rep
schemes different tempo different
exercises so we find that it's not only
a lot more fun but you actually get more
bang for your buck and result so that's
the training program that I'll be
following you guys can jump in on this
as well and basically we're gonna run it
two different ways you guys need to do
it to get leaner which is gonna be
there's gonna be cardio options and then
obviously your nutrition everyone gets
nutrition with it if your goal is to get
leaner within the app you'll be able to
you know change that accordingly so your
macros will really reflect a plan that
is going
Weiner we're trying to gain weight gain
size obviously less cardio more calories
more protein fats carbohydrates to get
you bigger now you guys will be able to
determine how fast you do that within
the app we have you know basically we
break it down
what's your activity level you know your
age your height your body fat all of
that stuff so you're you guys aren't
guessing we take the guesswork out of it
you guys just plug in all of those
numbers and then we give you guys a
necklace for that so it's gonna be a
really intense program I need it more
than anything and you guys are gonna see
today today's gonna be a fun training
session these workouts are gonna be
intense earlier on in the week a little
bit lower reps a little bit lower volume
and then we come back and do more of the
you know I would say Arnold style
training programs which is that higher
volume crazy pump so you kind of get the
best of both worlds and that's why I've
always liked training like that I like
getting stronger I like you know even
when I was prepping for a show I like
actually getting stronger through my
prep or at least maintaining through my
prep and that's that's kind of feel like
what I've been missing is this is this
kind of training program so it'll be
feeling getting back on that and
definitely you guys check out Fitness
culture
you guys don't have to follow this
program but it's the one we're
recommending for everyone so let's jump
into today's workout you ready to
workout
Grady workout No all right first
exercise gonna be doing bench press big
surprise I know but what would be doing
different is close group so you see Jake
here he's doing pretty much right where
the bar starts getting rough
that's his grip there that's a good
probably two to three inches more narrow
with each arm here so again this can be
working a little bit more triceps less
even anterior delts within a lot of
chest get to warm-up sets and then we're
working three working sets six to eight
reps again the setups gonna be the same
keeping our chest nice nice and big
chest ribcage expanded going down to are
storing them here so make sure I know
you guys are gonna want to at your gym
you know you can say Steve I'm not a
strong doing close grip bench we're
getting you stronger here if you're
gonna be stronger in the close grip
we're training muscles gonna get you
stronger for your normal
so stick with this and again this will
change in coming weeks
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so with our benchpress we will be doing
a little shoulder health exercise with a
off the knee rotation you can see Jake's
using four seconds on that way down
really controlling it this isn't about
moving a heavyweight this is about
getting our shoulder stability better so
see Jake keeping his elbow on the knee
his foot is brought up as far towards
the butt as possible so it's that nice
90 degrees and that elbow we're doing
these in between eight reps each arm
here we're just doing three sets of
eight reps in between our our working
sets revenge
it's the last set which is also the best
set if you were wondering so make sure
you go to failure on this leave nothing
in the tank on this one
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[Applause]
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hi six McCool points one will be the
year that I get back to 54 20 you heard
it here first
you heard it here first I stood the
gauntlet down I'm gonna bitch for 20 and
don't make Steve's gonna get high this
year
okay I'm gonna bench 405 from 2019
December
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congratulations you guys made it through
your first set on the program next up we
got push press push press a lot of
anterior delt we're gonna be doing a
push press and then coming back to chest
so really focusing on all push muscles
today the one thing that we're gonna be
doing you know kind of threw a wrench at
you with that bench press movement going
Close Grip the wrench we're throwing at
you guys here besides the push press is
the negative part so the eccentric part
of the lift here we'd be doing three
seconds on the way down so warm up if
you need to warm up on this one if
you're feeling fresh we just did chest
which also works anterior delt you can't
jump into your working sets but I'd
really recommend one set to kind of get
down the movement we're gonna be doing
three three sets six to eight reps again
this is our strength day six to eight
reps on this with a three count lower so
fit press by it on the way down so let's
talk about a better front rack position
I know a lot of people that you know a
lot of people they don't do any kind of
Olympic lifting might not have the best
rock rack position however I have the
creative front right position we're
going to try to get our elbows as high
as possible you know this would be a
better front rack but I can't push up
from here you know so I'm gonna have to
come underneath the bar go from here so
abs tight lip press find it on the way
down
all right with our first push press
we're gonna be doing the only pull
movement today now Shh I know it's a
push-pull leg split but because we're
doing so much pushing today this
shoulder help again we're not going to
failure on this exercise but basically
what it is the face ball now you can do
a rope here of war what we have here
attached to a cable biggest thing here
lean back come back as far as you can
give you all those all those little
muscles in the back so in between again
just like the off the knee rotation
we're not going to fail your hair we're
not you know trying to exhaust the
muscle this is just helping balance all
that pressing we're doing
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next up on our pressing day incline
dumbbell press so by now you don't know
any warmups
we got three sets six to eight reps
again this is our reference for the
first part of the week later on in the
week with our second push day a lot more
volume so be prepared for that today
tempo on the way down basically just a
natural tempo
super setting that with a lateral raise
lateral raise eight to ten reps so a
little bit higher on that lateral raise
but still nothing too crazy
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all right with our heavy dips we then
have a Easy Bar or a straight bar so now
our heavy dips we're super setting a
front raise now you go Easy Bar or
straight bar but palms to the air just
straight out ahead of you working that
anterior delt
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last thing we're saving the best thing
for blasting we got school crushers
we're just super set this worth a fly so
a chest and a tricep movement this is
more of a compound you know it's really
hard to say compound compound movement
includes two joints
this one's shoulder and elbow pretty
much whereas our fly should be keeping
our elbow joint at the same angle the
entire time so we're gonna start off
with the triceps cool pressure
[Applause]
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[Applause]
[Music]
yeah one more Hey these these are my
kind of workouts I love these but later
on in the week we will have shorter rest
times and things and just a lot of blood
being pumped that being said you guys
need to check out Fitness culture so
we're picking 20 people in 2020 those
top 20 people kids $500 plus the app and
some swag to fitness culture stuff then
we're here in that top 20 and you're in
the top 10 you're actually gonna get
even a little bit more and then if
you're in the top three you be actually
invited out to our fitness culture
retreats stay tuned for more wants to
come on that to go over click the link
in the bio it's a good chest day good
shoulder day it's been don't tell anyone
but it's been like a week since I've
actually worked out hard so I'm feeling
like this is a really big victory for me
and I take off to Australia where I'll
be continuing to do these so coming to
you guys dedicating back to this this
program is one of my favorites like I
said so I think you guys really liked it
thanks for watching
[Applause]