1. Arm day at the gym, going for low weight with high reps.
    Started with a good stretch and warmup as usual. I like to begin with triceps on arm day, go through a few tricep exercises then move on to biceps for two exercises or so, then finish strong with some forearm work.
    First exercise is the classic overhead barbell tricep extension. We started very light and worked our way up. After those we then hit the cables for some rope extensions, four good sets.
    Our final tricep exercise is the reverse grip tricep push down (actually a pull down in this case). We started doing the reverse grip recently, typically we go for the classic tricep pushdowns but wanted to change things up a bit.
    Following triceps we immediately started some standing EZ barbell curls, four good sets.
    After the barbell we then did four good sets of sitting hammer curls.
    The final workout is forearms, superset forearm curls with wrist curls for three sets to failure.

    # vimeo.com/59384099 Uploaded 40 Plays 0 Comments
  2. Back Attack !
    Big back workout today, a lot of pullups and row movements.
    Started my workout with a good ten minute stretch, then did a couple sets of light weight pull downs to get the back warmed up and ready to go.
    Started the main portion of the workout with wide grip pullups, four good sets.
    Then moved on to dumbell rows for another four big sets.
    After dumbells I went straight over to the high row machine for four heavy sets.
    The last exercise for the day was some T-Bar rows, also four heavy sets.
    Finished the day with rear flies to target the rhomboids.
    All exercises were at least 8 reps on the heaviest sets, first few sets were lighter and more reps.

    # vimeo.com/59738120 Uploaded 15 Plays 0 Comments
  3. Big leg day at the gym. Had a good day, a lot of sets and exercises.
    Started out with some dumbell lunges to get the whole body warmed up, four sets of at least 20 reps each.
    The first big exercise was the traditional squat. Began with two light warmup sets and then worked my way up to four heavy sets with at least 8-10 reps per set.
    After a huge squat session, I went straight over to the deadlift station and started that out with a few light straight leg sets. Finished that exercise with a couple traditional deadlift sets.
    After deads then I started hitting the cavles, did four heavy sets on the sitting machine and then another four sets of standing heavy sets, big reps.

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  4. Chest workout at the gym today, time to grow !
    Got stretched and warmed up with a few sets of pushups.
    Started out with flat barbell bench press, two warmup sets and then four working sets.
    After flat bench we did some incline dumbell presses, four working sets.
    Then on to some bar dips, four sets to failure.
    Final exercise is the classic Arnold flat chest flies. Form is critical, keep dumbells over the lower chest and get a good full stretch, then squeeze every rep at the top.

    # vimeo.com/61724618 Uploaded 49 Plays 0 Comments
  5. Short clip of one of my traps exercise

    # vimeo.com/155993571 Uploaded 1 Play 0 Comments


Jason Bman

Videos of Justin and Jason working out at the gym, making it happen !

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