Hey Gang!

We just changed our current workout in the last week and have updated the site to reflect it.

As a go forward, we’ll actually leave a blog post every time we change it, so we can catalog all of these different workouts for the future.

You can really do any number of sets/reps for these programs.  You can also add intensity extending techniques like “Giant Sets-Drop Sets- Rest Pause etc”.  We’ll have a blog post soon about how to best utilize these techniques. A few of the exercises lack videos.  We’ll be updating throughout the course of the week to make sure everything is here.

We hope you find these demonstrations useful and tell your friends and exercise buddies to check them out for insight into good form and technique.

Here you go:

Positions of Flexion (POF)4 Day Split

DAY 1-CHEST-BACK-BICEPS-ABS

• Incline Machine Press(2 Sets 8-12 Reps and 1 Set of 2 Drops(Stripping the Weight shooting for 20+ Reps)
  

• Pull-Ups to the  Front Shoulder Width Apart(3 Sets of 12-15 Reps Per Set)
  

• Cable Flyes on Incline Bench(2 Sets 8-12 Reps and 1 Set of 2 Drops(Stripping the Weight Shooting for 20+ Reps)
  

• Pullover Machine(3 Sets of 12-15 Reps)
  

• Standing Barbell Curl(3 Sets of 8-12 Reps)
  

• DB Hammer Concentration Curls(3 Sets of 10-15 Reps0
  

• Hanging Leg Raises(3 Sets of 20 Reps Each)
  

DAY 2-DELTS-TRICEPS-LEGS

• DB Shoulder Press(3 Sets of 8-12 Reps)
  

• 1 Arm Cable Lateral Raises(3 Sets of 10-15 Reps)
  

• Barbell Front Raise with Phat Gripz(3 Sets of 8-12 Reps)
  

• Barbell Close Grip Bench Press(3 Sets of 8-12 Reps)
  

• DB/Cable One Arm Tricep Extension(3 Sets of 10-15 Reps)
  

• Machine Leg Press(3 Sets of 15-20 Reps)
  
• Lying Leg Curls (Hamstrings)(2 Sets of 15 Reps0
  

DAY 4-CHEST-BACK-BICEPS-ABS

• Seated Flat Machine Chest Press(2 Sets of 8-12 Reps and 1 Set of 2 Drops(Stripping the Weight)
  

• Parallel Close Grip Pullup(3 Sets of 10-15 Reps)
  

• Machine Pec Dec(3 Sets of 15 Reps)
  

• High Cable Row(3 Sets of 12-15 Reps)
  

• Preacher Spider Curls w/Phat Gripz(3 Sets of 8-12 Reps)
  

• DB Concentration Curls w/Phat Gripz(3 Sets of 15 Reps)
  

• Decline Oblique Crunch(3 Sets Til Failure)
  

DAY 5-DELTS-TRICEPS-LEGS

• Barbell Behind the Neck Overhead Presses(3 Sets of 10-12 Reps)
  

• DB 1 Arm Lateral Raise Contracted(3 Sets of 15 Reps)
  

• Cable Reverse Flyes(3 Sets of 8-12 Reps)
  

• Barbell Close Grip Skull Crusher(2 Sets of 12-15 Reps)
  

• Cable Rope Overhead Tricep Extension(2 Sets of 12-15 Reps)
  

• 1 Arm Reverse Grip Tricep Pushdown(2 Sets of 15 Reps Each)
  

• DB Front Lunge(3 Sets of 10-12 Reps Per Leg)
  

• Weighed Crunches(3 Sets Til Failure)

MIHWCS