GPP Daily Home Workout:

STAB = (shoulders,triceps, abs & biceps)
Done with a single dumbbell

Shoulder Medley - 2-4 rounds:

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 2-4 rounds:

            10 narrow push-ups 
            20 skull crushers 15/20           
            20 OH triceps ext. 15/20

Ab Medley - 2-4 rounds:

            20 situps
            20 R side ups 
            20 L side ups
            20 Superman back ext's 

Biceps 21s - 2-4 rounds:   (see demo)      

            7 bottom to half 15/20 ea. or 15/20 single db
            7 half to full 15/20 ea. or 15/20 single db
            7 full 15/20 ea. or 15/20 single db

Post Rx or reps completed to comments.

Workout Notes & Demo:

  1. GPP HQ is available by appointment only. It is limited to only 4 people per 45 min. Click HERE to make apt.

  2. This is a "soremaker!" Unfortunately the only thing that will prepare you for STAB is - STAB!. It's been a long time since we've done this. Those of you who choose to Rx are likely going to feel it for a couple of days! Rookies, don't even try it!

  3. Try leaning over a smidge (like 20-30 deg) while doing upright rows. Doing so will help isolate and target your rear delts. This will finish the shoulders more nicely since front raises work primarily the fronts of your delts & OH DB presses target mid delts. Only thing left are rear delts.

  4. In the old days, we only had 3-4 people (out of several hundred) finish all of the triceps complexes. If you are ready - push yourself to get them all! If you get every rep with good form you will have accomplished what others have said was impossible (Seriously, a couple of ladies heckled me the first time we did this workout. They were, like "it's IMPOSSIBLE to Rx this. They were trainers. They stormed out & NEVER came back. It's true, the first day hardly anyone Rx'd this. But, now everyone does. IN YOUR FACE stupid ladies.)

  5. Take NO REST during abs. We break 30 - 60 secs between rounds of the arm stuff. We don't break at all during abs. Just keep rocking till all the reps are done. This has a cool effect. A cardio effect. Makes you breath heavily and cranks on the rain (IOW you'll get a bit sweaty).

  6. Not that the biceps 21s aren't hard enough, but IF you are looking for more out of this movement, do them backwards. IOW take "rests" in the mid position with arms bent at 90 degrees. That'll fire em up - TYT!

  7. See Workout Notes Video for full explanation.

Musings …

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