Workout of The Week 3.21.16-Phull-body Gainz



You may have read the title with confusion. You may have either thought I made a word up, or I felt like being cool by replacing an “F” with a “Ph”. Well, if you thought any of these things, you are correct. However, there is actually more to the word than that. I actually combined 3 different training styles into one word- power, hypertrophy, and full body. Can you tell me the absolutely unbreakable workout rule that says you can’t combine these into one workout? I’ll wait. While I’m not huge on extreme variation in training, I think an unconventional workout here and there can not only give the body a new stimuli, but can serve as a mental boost alike.

Power: The amount of work per unit of time. Basically, lifting with speed or velocity.

Hypertrophy: Lifting specifically for muscular growth.

Full-body: A workout in which you target every major body part.



Cardiovascular machine- 5min-10min: I would suggest a bike on a moderate resistance, since peddling places a greater amount of focus on the quads/hamstrings. Do not go overboard, because you do not want to hinder your lifting performance.

Dynamic/mobility routine- 5-10 minutes: This routine should consist of multi-joint, large muscle group movements that favor/mimic that of the workout below. You should work on passive motions in the joints to a range of motion close to functional limits. Remember, this should be moderately intense, do not go overboard.

Light warm-up sets- 1-2 sets of 10-15 reps with very moderate weight. This will familiarize the movement, and bring blood to the lower body.



Barbell Back Squat: 5×3; 120s rest (power)

Set-up: This set up is just like a normal squat, but lighter. You want to aim for roughly 70% of the weight you would normally do for 3 reps. The idea is speed and explosiveness, not simply lifting the weight.

Execution: To perform this lift, I would suggest descending at a normal speed. Then, unlike normal squat speed, explode from the bottom-up. Form should be sound, as sloppy form and squatsspeed are a dangerous combination. I would suggest practicing with weight much lighter than maximum.

Tips: A good rule of thumb for weight is to vibe how “explosive” you move. If you can shoot up so quick that the barbell nearly (or actually) leaves your shoulders, than the weight is too light. Contrarily, if you feel you are moving slowly, or “sticking”, than the weight is too heavy.


DB Front Squats: 3×15; super-set with hamstring curl (hypertrophy)

Set-up: You will need a set of dumbbells, and some adequate room. You will begin by curling the dumbbells up until they rest at your chest, with your fingers facing your body. I would suggest flaring elbows forward so that the dumbbells lean on your chest, and not force you to feel as if you’re curling them.

Execution: You should perform a squat with more of a vertical posture. This is done by

DB front squat
DB front squat

keeping chest as upright as possible, leaning over less, and allowing knees to move over feet more than usual (this won’t destroy them lol). Think of this technique more as a front squat, than a back squat.

Tips: You may feel the tendency of a forward pulling at first. This is caused by too much leaning, and not enough kneed flexion. Also, try overcompensating the weight into your heels, it may help until form is corrected.

Hamstring Curl: 3×15; 60s rest (hypertrophy)

Set-up: This is not angle specific. Feel free to use a lying, seated, leaning, or standing leg curl machine.

Execution: While keeping your toes pulled back, curl your leg until you hit a tight

hamstring curl.jpg
hamstring curl

contraction in the hamstring. Then, descend in a much slower/controlled fashion.

Tips: Some momentum is normal and expected, however, if you feel yourself unconsciously arching your back or swinging the weight, lighten the load. Basically, drop the ego, and lift to grow.

Bench Press: 5×3; 120s rest (power)

Set-up: You will need a barbell bench press, and a spotter. Much like the squat earlier, only add weight you can manage to move quickly.

Execution: Lower the bar in a normal motion until touching chest, then explode upward.

bench press.jpg
Bench press

You should lockout to reset. Repeat.

Tips: Much like the squat earlier, the bar should move quickly, but not so much that you almost dislocate your shoulder.


DB Fly + Neutral Press: 3×12; 60s rest (hypertrophy)

Set-up: You will need a flat or incline bench. You will also need a set of dumbbells you can do 8 reps or so on chest fly with.


Part 1: Begin the lift with a DB Chest fly. Fingers facing each other, and arms slig-

chest fly
Part 1

htly bent as if you were going to hug a wide tree. Descend in a controlled fashion, focusing on a deep stretch in the chest. Then, rise towards the mid-line, stopping just before lockout. Perform this for 6 reps.



Part 2: Without stopping, switch into a press of the same style ( fingers still facing each other). Perform 6 of these as well.

Part 2 (notice greater elbow bend)

Tips: Basically do 6 of each, for a continuous total of 12.


Rack-pull From Knees: 5×3; 120s rest (power)

Set-up: You will need a squat rack, a barbell, and a cross bar (safety catch). You should set the height of the cross bar to just below or at your knees. You should use weight roughly 80% of your dead lift amount. Remember, explosive and speedy.

Execution: Begin by placing your shins/knees as closely to the bar as possible, and gripping it about shoulder width. Your lower back should be neutral, and your chest upright. Your chore should be tight and rigid. Place some tension on your straightened arms, and feet.

rack pull.jpg
rack pull from knees

Then, using your hips, stand up straight; much like a dead lift. As you raise, the bar should remain as tight to the body as possible.

Tips: This is one of the most common “ego-lifts” there are. Don’t let it consume you, instead, lift what you can. Do not use a tap-and-go method- reset. Instead, the movements should be quick, and your form should be as perfect as possible.


DB Reverse Fly: 3×15- 60s rest (hypertrophy)

Set-up: You may do on fly machine, with dumbbells, or cable machine; each have their own feel and benefit. Just make sure your spine and head remain neutral, can cause nerve pinching if not.

Execution: As mentioned, keep back/ neck neutral. While keeping elbows almost, but not completely locked out, open arms out from side until a contraction of your upper back and shoulders stop the movement. The movement should be controlled, as this is a technique needed isolation lift, rather than a heavy weight type.

DB Reverse Fly
DB Reverse Fly

Tips: Mentally chase the burn while doing this movement, which will take practice. If hands are prone, the movement will target post deltoids and traps. If hands are neutral, the upper back will be targeted more; experiment with both.




DB lateral raise: 3×15; 60 rest (hypertrophy)

Set-up: You will need a pair of dumbbells, and an arms-length amount of room.

Execution: While keeping elbows slightly bent, and shoulders depressed (not shrugged), raise your arms out from the sides of your body. Your elbows should always be higher than

lateral raise.jpg
Lateral raise

your hands.

Tips: If you feel you are shrugging, the weight is too heavy. If you uncontrollably bend your elbows, the weight is too heavy. If your hands rise before your elbow, the weight is too heavy.


Oh-F@!%s: 2×40 reps; 120s rest. (hypertrophy)

Set-up: You will need an EZ-bar, and a flat bench.I would suggest getting weight you can curl and/or do skull crushers for 20 reps with.

Execution (4 parts immediately in a row):

Part 1: Its a reverse grip (fingers facing forehead) skull crusher. I would suggest gripping the bar shoulder width, at a position is you can fully wrap your hand around. You should not reach failure, or struggle. – 10 reps

Part 2: It’s a normal E-Z bar curl. Stand up, and curl the bar with the exact same grip. You should not reach failure or struggle. – 10 reps

Part 3: A normal skull crusher (fingers facing away from forehead). While keeping elbows tight, perform a proper skull crusher. You may reach failure or just before at the last rep of this phase.– 10 reps

Part 4: It’s a reverse grip curl (palms down). You should curl in a reverse fashion. Make sure to keep wrists neutral, and elbows forward. – 10 reps

oh fuck


Tips: Keep the weight more modest than not. I would suggest a partner’s help. Buckle up for some burning. These should make you say “oh-f#$%” when you have to do them- hence the name.


This concludes the Phull-body workout. I would suggest taking a rest day following this workout.



The picture below has some recommend stretches to do following this workout. Both upper and lower should be performed.

Do each stretch for 2-3 sets of 10-20 second holds.

Back stretches
Upper body stretches
Legs, Groin & Hips Stretches 001
Lower body stretches


God gave you another day, and another healthy workout.


Kyle Blair, BS Exercise Physiology, CPT


Workout of the Week 12/14: Alpha Deltoid


      Let’s be honest, shoulders make or break a great pair of arms. They make you appear wider, adding to that aesthetic look every lifter desires. Some believe that they do not need to be directly hit, since they are a secondary mover in almost every upper body compound movement. Because of that very reason, I believe the complete opposite. A system is only as strong as it’s weakest point, don’t let your shoulders be that point. Give them an isolation workout, and hit them from every angle. Grow your pumpkins; be proud of your pumpkins.


Cardiovascular machine- 5min-10min

Thera-band /resistance rotator cuff warm-up- 2 sets of 30 reps, each direction. The resistance tug should be very moderate and controlled. DO NOT skip this warm-up, trust me, you want to keep these healthy. (figure I-1)




Light warm-up sets- 2-3 sets of 10-15 reps with very moderate weight. This will familiarize the movement, and bring blood to the shoulders.


Standing 1 arm dumbbell shoulder press: 4×10; 120seconds rest.

Set-up: You will only need one dumbbell. Be sure to pick one that is lighter than you would for a traditional seated DB military press. You will also need to find a non-movable piece of equipment to grab for stability.

Execution: Feet should be just wider than shoulder width, with knees slightly bent, and core contracted for a rigid torso. Hoist the dumbbell to shoulder height with the help of your other arm. Once in position, grab for support with the non-working arm. While keeping shoulders level, press the dumbbell until just before lockout. The dissent should be very controlled and stopped as your elbow drops just below your shoulder.

Tips: Body weight should be centered, with no visible lean in any direction. Technique is very crucial for this lift. I would not recommend throwing up big numbers until proper form is second nature.

Front raise/lateral raise hybrid: 3×10; Superset lift 1- no rest.

Set-up: Grab 2 dumbbells. Preferable the weight you would use for a DB front raise.

Execution: While keeping elbows fairly bent, raise your arms in the 1791_21791_4direction between a front raise and a lateral raise. If someone were to take a picture of you during the peak of the movement, your arms would resemble a person riding a motorcycle with big  handle bars. Exhale as you raise, and inhale as you drop.

Tips: Try your best to keep your shoulders depressed (avoid shrugging). Also, slightly loose form is suggested, but don’t get sloppy and excessively swing.

Plate or resistance band partial raise: 3×15- Super set lift 2; 120s rest.

Set-up: Grab barbell plates, or a resistance band that you could not perform a complete lateral raise with. Plates held in front of body. Resistance band should be stepped on and feet width adjusted to desired tension.

Execution: While keeping shoulders neutral (not allowing shrugging) and elbows locked, perform a lateral raise that ends just before halfway of

PicMonkey Collage
DB partial raise

normal ROM. The weight should be controlled at all times; this may require high mental intensity.

Tips: I love this exercise for my lateral shoulders. The overload of weight is perfect for recruiting the deeper muscle fibers that a normal lateral raise may not activate. While movement should be small, it should at least bring the weight 6 or so inches from starting position

Over prone lateral raise: 3×15; 60s rest

Set-up: Grab 2 dumbbells, moderate weight. Slightly lighter than you would for a normal lateral raise.

Execution: Everything should resemble a lateral raise, EXCEPT elbows should be rotated out. This should allow you to slightly see your pinkies. Lift the weight so that the contraction is focused onto your posterior shoulder. Elbows SLIGHTLY bent. Do not shrug shoulders! Exhale on raise, and inhale on dissent.

Tips: As mentioned above, DO NOT SHRUG, that is crucial. Shrugging will deter the work away from your posterior delts where it is desired, and redirect it to your traps where it is unwanted. This lift is the perfect way to slightly target your posterior shoulders so that you may keep them in your “push day”.

4 direction burn-out: 2×28 reps; 30s rest.

Set-up: Grab a very light set of dumbbells. Think about it, you’re going to perform 28 reps..

Execution: Below is the sequence.

  1. Bent over reverse fly: 7 reps

    Burnout sequence
  2. Lateral raise: 7 reps
  3. Front raise: 7 reps
  4. overhead press: 7 reps

Tips: Perform all reps slower than usual. Chase the burn, chase the pump. Completely fatigue your shoulders. Keep form F-L-A-W-L-E-S-S.



This concludes the shoulder workout

Great to pair with:

An entire push day (chest, shoulders, triceps), or biceps. You may also pair individually with any of the push muscle groups. I would not advise doing them the day before chest.


Do 2-3 reps of each stretch for 10-20 seconds. Focus on breathing to allow a deeper stretch range of motion.

Click any to enlarge


God gave you another day, and another healthy workout.

Kyle Blair


For coaching click below.

For more workouts click below.