December 15, 2009

Back/Traps

Close-Grip Lat Pulldowns - 2 sets of 20 reps (I used 105 pounds and went down slow)

Close-Grip Pull-Up’s - 4 sets of 10 reps (rested 15 seconds between sets)

Wide-Grip Lat Pulldowns - 4 sets of 10 reps at a heavy weight (175 pounds) with 30 second rest

One-Arm DB Rows - 4 sets of 8 reps (95 pound DB’s)

Wide-Grip Barbell Rows - 4 sets of 8 reps - HEAVY………..

DB Shrugs - 4 sets of 20 reps (75 pound DB’s)

Smith Machine Shrugs - 4 sets of 10 reps with slow contractions

*** Try this routine because I guarantee you will get sore and worn out

December 14, 2009

Chest & Triceps

Smith Machine Presses Superset w/ Close-Grip Presses - 4 sets of 15 reps with increasing the weight (wow extremely hard and pumps the triceps instantly)

Incline Dumbbell Presses Superset w/ Rope Pressdowns - 4 sets of 10 reps with increasing the weight after every set

Cable Crossovers Superset w/ Dips - 3 sets of 20 reps - same weight for the Cable Crossovers

Push-Up’s Superset w/ Kickbacks - 3 sets of 20 reps

*** Try this for a quick Chest and Tricep routine - you won’t be disappointed………

Sunday 12/12/2009

Legs/Calves/Biceps

Leg Extensions - 3 sets of 20 reps - warmed up with a light weight (75 pounds)

Smith Machine Squats - 6 sets - 3 sets of 15 reps with one 45 pound plate and 3 sets of 10 reps with two 45 pound plates on each side

Leg Press - 3 sets of 12 reps (540 Pounds - thats 6 plates on each side)

Leg Curls - 3 sets of 10 reps (70 pounds on each leg)

Leg Extensions - 4 sets of 15 reps with a moderate weight

Seated calf Raises - 5 sets of 15 reps

Donkey Calf Raises - 4 sets of 15 reps

Standing Alternate DB Curls superset w/ Hammer Curls 4 sets of 10 reps of each exercise (took a 15 second rest in between sets and boy were my arms tight)

Machine Curls - 3 sets of 20 curls with good and slow contractions

Cable Curls - 3 sets of 15 reps (wide-grip)

**** This workout took my partner and I approx. an hour to complete with proper form, techniques and rest.

JUNE 9TH MARKED MY TWO YEARS IN BUSINESS AND A SPECIAL THANK YOU TO ALL THOSE WHO SUPPORTED AND INSPIRED ME. ALOT HAS HAPPENED IN TWO YEARS: BUILT AN ELITE FITNESS STUDIO WITH EXCELLENT TRAINERS, PUBLISHED A FITNESS GUIDE/MANUAL, STARTED A CLOTHING LINE (FINALIIAN APPAREL), AND MUCH MORE YET TO COME. PLEASE CONTINUE TO SUPPORT AND PURCHASE A COPY OF MY BOOK. IF YOU HAVE ANY QUESTIONS OR COMMENTS PLEASE FEEL FREE TO EMAIL ME AND LETS MAKE THIS UPCOMING YEAR A REMARKABLE ONE……… PEACE, STAY STRONG AND REMEMBER THAT “FITNESS IS NOT A LUXURY, IT IS A NECESSITY.” ™

OK WELL HERE ARE A FEW THINGS ON THE HORIZON FOR FITNESS BY KOBI:

1) NEW MENS T-SHIRTS AND TANK TOPS WILL BE AVAILABLE SHORTLY “FITNESS IS NOT A LUXURY, IT IS A NECESSITY.” ™

2) NEW WOMENS T-SHIRTS AND TANK TOPS WILL BE AVAILABLE SHORTLY AS WELL

3) MY PUBLISHED BOOK SHOULD BE OUT AROUND EARLY MAY 2009. IT IS A REAL FITNESS MANUAL/GUIDE AND PUBLISHED. NOW JUST WAITING FOR EITHER A VENDOR TO CARRY IT OR BEGIN TO SIGN DEALS WITH MAJOR BOOK STORES. THE BOOK IS CALLED “WORKING OUT IN A CITY THAT WORKS YOU OUT.” (A PERFECT GUIDE TO FITNESS)

4) TRAINING CLIENTS IS A REGULAR FOR ME AND MY ELITE TRAINERS AT MY PERSONAL STUDIO. WE ARE STILL GOING STRONG AND CHANGING LIVES DAILY.

THANKS TO ALL MY FRIENDS, FAMILY, CLIENTS, SUPPORTERS AND ALL OTHERS.