DAY 01 - RESURRECTION - CALVES/SHOULDERS/TRAPS

So here we go again - a new challenge to follow along.  We will be there along the way to help with workouts.  Join the community, and get involved. Let us know if you are excited for this new challenge!

Click The Like Button Below If You Completed The Workout Today 👇

DAY 57 CHEST - RICH PIANA

DAY 57 - CHEST

Cardio :

40 Minutes

Workout :

(Watch Video For Instruction - Workout Starts At 7 Minutes In)

#1. Machine Flys [Superset] With Benchpress To The Neck -  5 Reps x 4 Sets Each

#2. Machine Flys [Superset] With Close Grip Benchpress - 10 Reps x 4 Sets Each

#3. Cable Crossovers -  20 Reps x 4 Sets

#4. Pec Dec - 20 Reps x 4 Sets

 

Real Food : 

9 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

DAY 54 TRICEPS - RICH PIANA

DAY 54 TRICEPS

We are basically going to go in the gym and do every possible tricep exercise there is. How’s that?
— Rich Piana

Cardio :

40 Minutes

Workout :

Every Tricep Exercise - 30-12 Reps x 4 Sets

Real Food : 

9 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇


DAY 52 SHOULDERS - RICH PIANA

DAY 52 SHOULDERS

Cardio :

40 Minutes (Up 10 Minutes)

Workout :

#1. Front Barbell Raises [Superset] With Shoulder Presses (20 Reps Each Workout x 3 Sets)

#2. Upright Rows [Superset] With Side Dumbbell Lateral Raises (20 Reps Each Workout x 3 Sets)

#3. Dumbbell Rear Lateral Raises [Superset] With Bent Over Rows (20 Reps Each Workout x 3 Sets)

#4. Behind The Back Shrugs [Superset] With Front Shrugs (20 Reps Each Workout x 3 Sets)

Real Food : 

9 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

 

DAY 50 CHEST - RICH PIANA

DAY 50 CHEST

Cardio :

30 Minutes

Workout :

#1. Benchpress - 20-20-16-12-10 Reps x 5 Sets

#2. Smith Machine Benchpress (Neck) - 12-8 Reps x 5 Sets

#3. Pec Dec Flat Flys - 16-12 Reps x 5 Sets

#4. Flat Cable Flys - 12 Reps x 5 Sets

#5. Close Grip Benchpress (Smith Machine) - 20 Reps x 5 Sets

Real Food : 

8 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

 

 

DAY 49 KILLING BACK - RICH PIANA

DAY 49 BACK

Cardio : 

30 Minutes

Workout :

Reps Unspecified Today

#1. Lat Pulldowns (Front) 

#2. Bent Over Rows

#3. Lat Pulldowns (Behind)

#4. Seated Rows

#5. Pullups 

#6. T-Bar Rows

#7. Standing Cable Rows (Low)

#8. Pullovers 

Real Food : 

8 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

 

DAY 46 ARMS - RICH PIANA

DAY 46 ARMS

Cardio :

30 Minutes

Workout :

#1. Skull Crushers (Smith Machine) - Pyramid 30-12 Reps x 5 Sets

#2. Drag Curls (Smith Machine) -  Pyramid 30-12 Reps x 5 Sets

#3. Tricep Overhead Extensions (Cable) - Pyramid 30-12 Reps x 5 Sets

#4. Cable Curls (Curlbar) -  Pyramid 30-12 Reps x 5 Sets

#5. Tricep Rope Pushdowns Superset With Cable Concentration Curl - Pyramid 30-12 Reps x 5 Sets

#6. Close Grip Benchpress (Hammer Incline) Superset With Hammer Preacher Curls - Pyramid 30-12 Reps x 5 Sets

Real Food : 

8 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

 

 

DAY 44 CHEST/TRICEPS - RICH PIANA

DAY 44 CHEST/TRICEPS

Cardio :

30 Minutes

Workout :

#1. Bench Press - 30 Reps x 2 Sets

#2. Smith Machine Incline - 30 Reps x 2 Sets

#3. Hammer Incline - 30 Reps x 2 Sets

#4. Cables Crossovers - 30 Reps x 2 Sets

#5. Pec Dec Flys - 30 Reps x 2 Sets

#6. Machin Flat Press - 30 Reps x 2 Sets

#7. Tricep Pushdown - 30 Reps x 2 Sets

#8. Skullcrushers - 30 Reps x 2 Sets

#9. Ropes - Reps x 2 Sets

Real Food : 

8 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

 

DAY 43 DESTROYING SHOULDERS - RICH PIANA

DAY 43 SHOULDERS

Cardio :

30 Minutes

Workout :

#1. Overhead Military Press Pyramid 20-12 Reps x 6 Sets

#2. Cable Front Raises 20 Reps x 4 Sets

#3. Side Lateral Dumbbell Raises Pyramid 30-10 Reps x 8 Sets

#4. Cable Side Laterals 20 Reps x 4 Sets

#5. Bent Over Dumbbell Lateral Raises (Standing) Pyramid 30-12 Reps x 5 Sets

#6. Bent Over Dumbbell Lateral Raises (Seated) Pyramid 20 Reps x 4 Sets

#7. Shrugs (Front) Pyramid 30-8 Reps x 5 Sets

#8. Shrugs (Behind) Pyramid 16-8 Reps x 5 Sets

Real Food : 

8 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇


DAY 38 KILLING LEGS - RICH PIANA

DAY 38 LEGS

Cardio :

30 Minutes

Workout :

#1. Lying Leg Curls 30-26-22-18-16-12-10-8 Reps x 8 Sets

#2. Seated Leg Curls 20 Reps x 5 Sets

#3. Leg Press 30-26-22-18-16-12-10-8 Reps x 8 Sets

#4. Leg Extensions 100 Reps x 5 Sets

Real Food : 

8 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇



DAY 37 CHEST AND BI'S - RICH PIANA

DAY 37 CHEST AND BIS

Cardio :

30 Minutes

Workout :

Rich did not specify the workout today

Real Food : 

8 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

 

 

DAY 36 SHOULDERS - RICH PIANA

DAY 38 SHOULDERS

Cardio :

30 Minutes

Workout :

#1. Shrugs 30-25-20-18-16 Reps x 5 Sets

#2. Behind The Back Shrugs 30-25-20-18-16 Reps x 5 Sets

#3. Bent Over Dumbbell Laterals 20-16-12-10-8 Reps x 5 Sets

#4. Rear Laterals (Cables) 30-25-20-18-16 Reps x 5 Sets

#5. One Arm Cable Side Laterals 20-16-14-12-12-10-10 Reps x 7 Sets

#6. Front Delt Raises (Ropes) 20-16-12-10-8 Reps x 5 Sets

#7. Shoulder Presses 20 Reps x 5 Sets

Real Food : 

8 Meals Today 🍳 (Up a meal from yesterday)

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

 

DAY 35 REST DAY - RICH PIANA

DAY 35 REST DAY

Its rest day god damnit! :)

Keep Eating!

🔑

 

 

DAY 34 BACK/TRICEPS - RICH PIANA

DAY 34 BACK/TRICEPS

Cardio :

30 Minutes

Workout :

#1. Assisted T-Bar Rows Superset With Close Grip Bench 20-16-12-10-8 Reps x 5 Sets

#2. Standing T-bar Rows Superset Cable Pushdowns 20-16-12-10-8 Reps x 5 Sets

#3. Lat Pulls (Front) Superset With Overhead Tricep Extensions 12-8 Reps x 5 Sets

#4. Standing Bent Over Cable Rows Superset With Rope Pushdowns 20-16-12-10-30 Reps x 5 Sets

Real Food : 

7 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

DAY 33 FOREARMS/CALVES - RICH PIANA

DAY 33 FOREARMS/CALVES

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Cardio :

30 Minutes

Workout :

#1. Behing The Back Barbell Wrist Curls 20-16-12-12 Reps x 5 Sets

#2. Seated Wrist Curls Superset With Reverse Wrist Curls 20-16 Reps x 4 Sets

#3. Standing Calve Raises 20-16-12-10-8 Reps x 5 Sets

#4. Donkey Calve Raises 12-8 Reps x 5 Sets

#5. Seated Calve Raises 20-16-12-10-8-30 Reps x 6 Sets

Real Food : 

7 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

DAY 32 LEG DAY - RICH PIANA

DAY 32 LEG DAY

Cardio : 

30 Minutes 

Workout :

(Rich Did Not Specify The Workout Today - Below Is Leg Day From Day 27)

#1. Lying Leg Curls 30-24-18-12-10-8 Reps x 6 Sets

#2. Seated Leg Curls 16-12-10-8 Reps x 4 Sets

#3. Stiff Legged Deadlifts - 12 Reps x 4 Sets

#4. Leg Press 40-35-30-25-20 Reps x 5 Sets

#5. Leg Extensions - 20 Reps x 4 sets

#6. Leg Press Burnout 100 Reps

Real Food : 

7 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

DAY 31 MURDERING ARMS - RICH PIANA

DAY 31 - ARMS

Cardio :

30 Minutes

#1. Reverse Grip Pushdowns Superset With Bicep Cable Curls - Pyramid 20-16-12-10 Reps x 4 Sets (Rest 45 Seconds Between Superset Exercises) 

#2. Normal Grip Pushdowns Superset With Wide Grip Cable Curls - Pyramid 20-16-12-10 Reps x 4 Sets (Rest 45 Seconds Between Superset Exercises)

#3. Close Grip Benchpress Incline Superset With Cable Concentration Curls - Pyramid 20-16-12-10 Reps x 4 Sets (Rest 45 Seconds Between Superset Exercises)

#4. One Arm Cable Press Down Superset With Hammer Curls - Pyramid 20-16-12-10 Reps x 4 Sets (Rest 45 Seconds Between Superset Exercises)

Real Food : 

7 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

DAY 30 SHOULDERS - RICH PIANA

DAY 30 SHOULDERS

Cardio : 

30 Minutes

Workout :

#1. Machine Presses - Pyramid 20-10 Reps x 5 Sets

#2. Side Lateral Machine - Pyramid 30-12 Reps x 7 Sets

#3. Rear Delt Machine - Pyramid 30-12 Reps x 7 Sets

#4. Machine Shrugs - 30-10 Reps x 7 Sets

Real Food : 

7 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇

DAY 29 BACK - RICH PIANA

DAY 29 BACK

Cardio :

30 Minutes

Workout :

#1. Lat Pulldowns (Front) 20-16-12-10-10 Reps x 5 Sets

#2. Assisted T-Bar Rows 20-16-12-10-10 Reps x 5 Sets

#3. Seated Rows (Midsize Grip) 20-16-14-12-8 Reps x 5 Sets

#4. Hammer High Row 20-16-12-10-10 Reps x 5 Sets

#5. One Arm Hammer Row 20-16-12-10-10 Reps x 5 Sets

#6. Seated Row (Standing Between Cables) 20 Reps x 4 Sets (Watch Video For Form)

Real Food : 

7 Meals Today 🍳 (Up 1 From Yesterday - Snacks Don't Count Godamnit)

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 

DAY 28 CHEST - RICH PIANA

DAY 28 CHEST

Cardio :

30 Minutes

Workout :

#1. Incline Cable Curls 20-16-12-10-10 Reps x 5 Sets

#2. Smith Machine Incline Presses 20-16-12-10-8 Reps x 5 Sets

#3. Machine Flys 16-12-10-10-10 Reps x 5 Sets

#4. Flat Bench Press 12-8 Reps x 5 Sets

#5. Cable Crossover Flys 20 Reps x 4 Sets

Real Food : 

6 Meals Today 🍳

Vacuum Twice A Day :

3 x 15 seconds

Feeder Workouts Before Bed : 

100 Reps of Side Laterals x 3

100 Rear Laterals x 3

Click The Like Button Below If You Completed The Workout Today 👇