Sunday Funday Workouts! 10/20/19

Oct 20, 2019

 by Bryan Preston


Sunday Funday 10/20/19

20 Days Out Until The OCB Franco Classic at Montgomery County Community College, Science Center Theater, 340 DeKalb Pike, Blue Bell, PA 19422. 

Been pushing hard with our nutrition and workouts and decided to share it with everyone here. 

Today it was raining and the original plan to get out for a rain fell through. So, we headed up to MAFC to get on the InBody570 to make sure we are on track, then a Back and Biceps workout. It was a tough workout but we were looking forward to some breakfast afterwards. 

After getting some work done around the house, it was time for a second workout. This one was a Kettlebell Conditioning Workout with some Abs. Check them out and give them a go...

AM Workout:

Warm Up 5-10 minutes.


1) Barbell Upright Row (Pyramid): 15 reps, 15 reps, 12 reps, 10 reps, 8 reps, 8 reps, 8 reps

Rest 45-60 seconds between sets. Increase weight as reps decrease.

2) Weighted TRX Rows: 3 sets of 15 reps (check out the video here:

3) Barbell Bent Over Rows: 12 reps, 12 reps, 8 reps, 8 reps, 8 reps, 8 reps, 8 reps

4) Lat Pulldowns: 5 sets of 12 reps

BICEPS: This part of the workout is done as supersets. Exercises are done back to back without rest. 1a and then 1b, then rest. All sets are completed before moving onto the next superset. 

1a) Barbell Biceps Curls: 5 sets of 8 reps
1b) Burn Machine: 5 sets of 20 seconds each direction
Rest 45-60 seconds between sets.

2a) Dumbbell Biceps Curls: 5 sets of 8 reps
2b) Battling Ropes- Alternating Chops: 5 sets of 20 seconds
Rest 45-60 seconds between sets.

3a) Concentration Curl: 5 sets of 8 reps each
3b) Wrist Roller: 5 sets of 5 times up/down
3c) Iron Gripper: 5 sets of 30 squeezes

AM Workout Done! Now Eat Breakfast!


Warm Up 5-10 minutes

Kettlebell and Crunches: 500 reps each exercise. Complete a set of Swings, followed by a set of Crunches. Completed 5 rounds of the following. 1a and 1b our done back to back. Rest 45-60 seconds between exercises. Sellect a kettlebell that is a moderate/heavy weight.

Complete 5 Rounds:
1a) Kettlebell Swings 10 reps
1b) Crunches 10 reps
2a) Kettlebell Swings 15 reps
2b) Crunches 15 reps
3a) Kettlebell Swings 25 reps
3b) Crunches 25 reps
4a) Kettlebell Swings 50 reps
4b) Crunches 50 reps

Completed all sets then rest. Then move onto the next round. Enjoy!

So there you go. That was today's workouts. Give them a go and let us know what you think. Need more workouts? Just ask, I'll send you some more.24