A Complete Back Workout Routine (For MASS)


10, 8

Weighted Chin Up

4 RM, 8RM


6, 6

BW Wide Grip Pull Ups

2 Sets- Reps to failure

Don’t change the weight

Barbell Dead Row

10, 10, 10

Alternating 1 Arm High Cable Row OR Rocking Pulldown

12, 12, 12

Hyper Y/W Combo

16, 16

Barbell Ladder Shrug Finisher

1 Set until failure

The Best & Greatest Tricep Workout

Close Grip Pin Press

10, 6,4

Choose a weight that allows you to reach failure in each rep range

Weighted Dip Tri-Set

3 Sets

1 set= [Weighted, Body Weight, Band Assisted]

Immediately drop from weighted dips to bodyweight to assist.  No rest in between failures.

Overhead Cable Tricep Pushaways

3 sets – Reps until failure

Immediately into the pushdowns

Push Down

12, 12, 12

Don’t change the weight.

Rocking Pushdowns

 2 sets to Failure using 12RM

Banded Lying Tricep Extensions

2 sets to Failure using 15RM

Intense Bicep and Shoulder Workout for Men

the bicep and calf muscles are indurance muscles, so you muscle train accordingly to see results

Standing Barbell Curl

12, 12, 12, 12

Barbell High Pull

12, 12, 12 12

Military Press

6, 6, 6

Slice DM Curls

6, 6, 6

Head Banger Cable Curl

16, 16, 16

W and Y Raises

16, 16, 16

Altering DB Hold Curls

8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8

Arnold Press

8, 8, 8

A Killer 60-Minute HIIT Workout You Can Do In A Gym

If you belong to a gym with basic equipment and are willing to push yourself, give this heart pumping HIIT workout a try. It’s developed for people looking to burn a large amount of calories to burn fat and strength muscles. This workout incorporates cardio machines like the treadmill and rower alongside with dumbbells and body weight exercises. These exerciser are done quickly to keep your heart rate elevated and keep you gasping for air.

If melting fat and building lean muscle is your goal, keep in mind that in order for this work out to take full effect you most give maximum effort. You will be short of breath, tired and weak but this is the zone you must find and live in. If your working out by your self it’s easy to find your self checking email, text message and searching for music.  As Nick Saban would say  discipline is doing the right thing, at the right time the way it’s supposed to be done.  Ss stay focused on that and get the most out of the time your investing in your body.

If you’re new to working out or are far behind the ball, just find a way to finish the exercise and give it your best effort. It may take 2-3 months before you see any results but they will come if you keep coming back.

Section One is a super set of deadlifts and box jumps. If you can’t find a box or don’t have one, do burpees instead. No rest in between deadlifts and box jumps. 30 second rest in between sets.

1. Deadlift – 6 Reps 5 Sets

2. Box Jump or Burpees – 8 Reps 5 Sets

3. Rowing Machine – 10 Minutes 3- 30 second sprints

Section Two: Move quickly to the row machine. Once your buckled in give yourself a minute break before you start rowing. Find a good pace and rhythm and keep your heart rate up. Every 3 minutes do a 30 second sprint. All out push as fast as you can go.

Section Three has 3 exercises performed one after another with no rest. Start with 7 reps for each exercise, once complete drop down to 6 reps, so on and so forth. Once you hit 1 go back up and stop at 7 reps. Give yourself a breather going down and back up a 5 reps.

7-1-7 Rep Scheme Lighter weight

4. Lunge Rear Foot Evaluated

5. Curls

6. Dumbbell Shoulder Press

7. Treadmill – 10 Minutes 3- 30 second Sprints

Start the treadmill at 5.5 mph and a 2 degree incline at bare minimum.  Get 3 – 30 second sprints on your run. Once finished take a minute walk in for rest.

Section Four has 4 exercises performed one after another with again no rest.  Breath and power through this part of the workout, it’s almost over. 5 Sets of 6 Reps

8. Pushups – 6 Reps 5 Sets

9. Squats – 6 Reps 5 Sets
10. Squat row – 6 Reps 5 Sets
11. Russian Twist – 6 Reps 5 Sets

Full Back muscle Building Routine

Barbell Row


Dead Lift



Super sets 1 minute rest

Single Arm Cable Row


Cable Side Shrug Turns


Pull ups

(Close Grip, Wide, Curl Up, Neutral)

Super sets 1 minute rest

Reverse Hyper Extensions

(Inverse Pull Down, Row)



(Front, Side & Side)

60 secs each side
60 secs each side
60 secs each side
Super sets 1 minute rest

Incline bench Y raises


W DB Raise

Super sets 1 minute rest

Big Bulging Shoulders Workout

Standing Press

10, 10, 10, 10

DB Lateral Raise

12, 12, 12

Rest 1 minute

DB Military Press

10, 10, 10, 10

Incline Bench Reverse Fly

8, 8, 8

Rest 2 minutes

Two-Arm Cable Cross Raise

12, 12, 12

Barbell High Pull

10, 10, 10

Rest: 3-2 minutes (challenger yourself to a low rest time)

Better Than Steroids Diet Plan

I’ve read this book multiple times over the past 5 years and have given it to many of my family members and close friends. With written permission from the author and after seeing my personal best results, here is what I have to share about the book.

This blog post covers the better than steroids diet plan in full detail in Chapter 8 calculating food amounts. The purpose of these diets are to lose weight, put on more muscle and get past plateaus. To make things simpler we created excel spreadsheet to customize the diet based upon your body composition for free download below.


One of the biggest “gems” I took away from this book is the idea of food timing. Hence the reason it’s right in the title. Meaning, what you eat is important but just as important to that, is when you eat. This is because different foods/fuels are metabolized differently by your body and depending upon the time of day and activities your up to, your body needs different things. Just by being aware of how the different foods affect our bodies and knowing what it needs when has allowed me to manage my health and weight much more in times when I’m less disciplined about my exercise and nutrition.

Based upon the author’s research you could have two identical people, eating identically and exercising identically. But if one were to time his meals properly and the other was to eat randomly these individuals would see drastically different results in term of muscle mass gains and fat loss.  

The book states that your post workout meal is the most important meal and that with the right mix of nutrition and timing the effect on your body can be anabolic. Increasing the right hormones to facilitate muscle growth and recovery coupled with fat loss. That said, the rest of the diet encompasses a very thoughtful and well planned out meal structure day after day week after week with cheat days/ hours permissible once a week.  The diet provides exact amounts of macro nutrition based upon body composition, different macro nutrition diet plans and hydration. (which can be download above.)

Post Workout Meal

There are 6 main ingredients to your post-workout meal all of which are listed below. The two biggest macronutrients components of the liquid meal are protein and carbs. The amount of each is based upon body weight and forced reps. A forced rep is an exercise that is completed with the help of a spotter for safety and requires a maximum level of excursions to be completed, boarding muscle failure.

    • Fast acting Whey Protein – Calculated on Forced Reps
    • Glutamine– 1-2 grams
    • Branch Chain Amino Acids (BCAA) with additional l – leucine– 1-2 grams
    • High Glycemic Carbohydrates -Sugar – maltodextrin and dextrose- based on forced reps
    • Antioxidants – Vitamins C, and E, as well as Alpha Lipoic Acid (ALA)
    • Insulin Mimicker (one of the following below)
      1. Chromium picolinate 400 mcg with a meal twice to three times daily
      2. Vanadyl Sulfate –10 mg twice a day (with meals)  7A forced rep is a rep that is completed with the help of a spotter.
      3. Vinegar –1 –2 Tbs. twice a day
      4. Cinnamon –add to everything while on a low carb diet

Weight in lbs/2.2


PROTEIN – Wt in Kg x 0.3

CARBS – Wt in Kg x 0.2 ‘


PROTEIN – Wt in Kg x 0.45

CARBS – Wt in Kg x 0.35


PROTEIN – Wt in Kg x 0.65

CARBS – Wt in Kg x 0.45

This post-workout meal turns your muscle from catabolic state to an anabolic state which is primarily due to insulin spike from the liquid food you are feeding your body and muscles. By taking an insulin mimicker and drink high glycemic carbohydrates nutrition is forced into the muscle. Ultimately this reduces recovery time and creates an environment for your muscles to grow, very similar to steroids.

Weight (kg)
Forced Reps
Protien (g)
Carbs (g)

Tri Harder


10, 10, 10, 10, 10

Pull Ups

8, 8, 8, 8, 8

Tri Push Ups

12, 12, 12, 12, 12

Close Grip Press

8, 8, 8, 8, 8, 8

DB Squat

Overhead Rope Press

12, 12, 12, 12, 12

Cable One Arm Extensions

10, 10, 10, 10, 10

Push Ups

15, 15, 15, 15, 15

TRX Skull Crushers

5, 5, 5, 5, 5