Tyler McPeak


  1. WORKOUT13 300x12029 Back/Tricep/Forearm/CalveChins - 1 set body weight 12 reps, 3 assisted machine 12 reps
  2. Overhand BB Rows - 4x8-12
  3. Wide Hammer Grip Pulldowns - 3x10-12
  4. Deadlifts - 4x8-12 (405lb last set for 8 reps)
  5. Seated Rows - 3x12 superset standing calve raise
  6. Standing Wide grip pulldowns superset seated reverse wrist curls 3x12
  7. Decline Bench Straight bar skullcrushers triset seated reverse wrist curls and standing calve raise - 3x12
  8. Rope Pressdowns - 3x10-12

I'm taking a break from cardio for a bit.  I don't want to give it a definite time because I'm going to monitor my body.  My weight training workouts the past two days are definitely a lot slower with more rest in between sets to allow me to train heavier.



  1. WORKOUT13 300x12026 Shoulders/Calves/CardioSeated DB Overhead Press - 4x8-15 2 drop sets on last set 20-30 reps on drops
  2. Hammer grip DB Front Raise - 3x12 2 dropsets on last set
  3. Standing DB Lateral Raise - 3x12 2 dropsets on last set
  4. Upright Row - 3x12
  5. Standing Overhead BB Press superset Reverse Pec Dec - 3x10-12
  6. Barbell Shrugs superset seated Calve raise - 3x12
  7. Elliptical 20 Minute HIT
  8. Rode Bike to and from gym total 3 miles


videos9 300x1209 CHEST/BACK 2/28
This is part 1 of a 3 part series. If you can only make it to the gym 3 days a week here is a routine to do on one of the days. Part 2 and 3 coming in the next couple of weeks! I'm 3 Days away from my upcoming shoots and I supersetted chest and back together. I also made both of the beats used in the video this past weekend. These are rough drafts not complete beats. More to come soon!



  1. WORKOUT13 300x12022 Back/Tricep/ForearmT-Bar Corner Rows - 2 warm up sets 15 reps, 3x8-12 2 drop sets on last set
  2. Wide Grip Pulldowns - 4x10-12 one drop set on last set
  3. Reverse Grip Cambered Bar Rows superset seated row - 3x10-12 one drop set on last set of cambered bar rows
  4. Deadlifts superset standing rope pulldowns - 3x8-12 finished off with last set of dead lifts 405lb for 8
  5. Reverse Grip Pulldowns superset Seated Row Machine - 2x12
  6. Straight Bar Pressdowns superset Reverse Grip Barbell Curls - 4x10-12
  7. Rope Standing Ext - 2x15

I did cardio this morning on an empty stomach. 30 minute dog walk.


Chest/Side Delt/Bicep/AB/Calve

  1. WORKOUT13 300x12021 Chest/Side Delt/Bicep/AB/CalveIncline Hammer Strength Press - 2 warm up sets 3 working sets 2 drop sets on the last set. 3x5-12
  2. Incline Barbell Press - 3x10-12 2 drop sets on last set
  3. Cable Flys - 3x15-20
  4. Flat Smith Machine Press - 3x6-12 1 drop set on last set
  5. FST Technique Flat DB Flys - 5x12
  6. Standing DB Lateral Side Raises - 4x10-12 2 drop sets on last set
  7. Seated Hammer Strength preacher curl - 3x12 2 drop sets on last set superset rope crunches
  8. Standing Concentration Curls superset rope crunches 2x12
  9. Standing Calve Raise - 5x12-15 superset bodyweight standing raise
  10. sit ups on decline bench - 2x15

Very high volume and very intense workout.  Had an awesome pump throughout the whole routine.. I didn't want to stop icon smile Chest/Side Delt/Bicep/AB/Calve   I decided to take my afternoon cardio off.  The only cardio I did for today was a 30 minute walk with the dogs this morning when I woke up.  Another day down....another day closer to my shoots!



  1. WORKOUT13 300x12020 Legs/CardioLeg Ext warm ups 4x15 very light
  2. Leg Press superset Hack Squats - 4x12 2 dropsets on the last set of leg press
  3. Squats superset stationary reverse db lunges - 4x10-12
  4. Leg Ext FST-7 - 7x12
  5. Seated Calve Raise - 4x12
  6. Step Mill - 30minutes