Tyler McPeak

AM – Back/Calve, PM – Bicep/Forearm/Calve

WORKOUT13 300x12033 AM – Back/Calve, PM – Bicep/Forearm/CalveAM - Back/Calve

  1. Reverse Grip Pulldowns - 4x10-12
  2. Reverse Grip Barbell Rows - 4x10-12
  3. Overhand Wide Grip Seated Row - 3x12
  4. Standing DB Row - 3x12
  5. Behind the Neck wide grip pulldowns - 3x12
  6. Hyper Ext superset seated calve raise - 4x15

PM - Bicep/Forearm/Calve

  1. Standing Straight Bar Curl - 4x10-12
  2. Incline DB Curl - 3x10
  3. Close Grip preacher curl - 3x12
  4. Standing Concentration curl - 3x15
  5. Reverse grip standing barbell curl - 3x12
  6. standing behind the back wrist curl - 3x12 superset seated wrist reverse curls - 3x15
  7. Leg press calve raise - 4x15-20

I am definitely liking the twice a day weight training split.  I am able to eat more food and my muscles are staying A LOT fuller.  My current weight is 208 when I wake up on an empty stomach.  This is the most I've weighed in a while.  The day before I left for the Arnold Classic 2 weeks ago I weighed 198 on an empty stomach in the am.


AM – Back, PM – Bicep/Calve

WORKOUT13 300x12031 AM – Back, PM – Bicep/CalveBack - AM

  1. Machine Row - 3 warm up sets for 12-15 reps then 4x6
  2. Reverse Grip Row - 3x8-12
  3. DB Row - 2x12 then 2 drop sets on last set 12-15 reps
  4. Wide-Grip Pulldown - 4x12,8,15,7 one drop set to 15
  5. Reverse Grip Pulldowns - 3x12-15

Bicep/Calve - PM

  1. Seated Hammer Curl - 4x10-12
  2. Seated Preacher DB one arm curl  - 3x12
  3. Standing Straight bar curl w/Arm Blaster - 4x12,8,15,8
  4. High Cable One arm Curl - 4x20
  5. Standing Calve Raise - 4x12


  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


WORKOUT13 300x12017 CHEST/Biceps/Calve/AbsMy second workout at the new gym and it was INTENSE.  I'm surprised that my strength is still going up considering I'm low carbs and doing extra cardio.  Being in a new environment with new equipment has definitely been a great change.  With 14 days left till my shoot I'm looking forward to getting back in front of the camera!  I've never been in this type of condition before!

  1. Incline Hammer Strength Press - 4x 5x12 2 drops on last set. (on my forth set i used 3 plates on each side for 5 reps)
  2. Incline DB Press - 1 feel set 3x8x10 1 dropset on last set (worked up to 80's)
  3. Flat DB Fly - 3x10-12 one dropset on last set (worked up to 60's)
  4. Decline Hammer Strength Press - 3x8-10 2 dropsets on last set
  5. DB Pullovers - 3x12 used a 90
  6. Preacher Curl Machine - 4x10-12 one dropset superset with standing calve raise
  7. Standing DB Curl - 2x10 superset seated calve raise
  8. Sit ups on decline bench - 2x20 superset standing concentration curls 2x12
  9. AB crunch machine 3x12

-Workout- Chest/Calve/Ab/Cardio

Great workout today with my training partner Ron.  My appetite was back in full force today icon smile Workout Chest/Calve/Ab/Cardio We worked out at 4:40pm today. Here 's the workout

  • Incline BB Press - 1 warm up set for 12 - 3x10,8,5, one drop set for 15
  • Flat DB Fly - 3x12
  • Flat BB Press superset with Pullovers - 3x12
  • Pec Dec FST-5 - 5x15
  • seated calve raise superset rope crunches 3x12 one dropset on the calves for on the last set
  • oblique crunches on hyperext bench 2x15
  • standing one arm cable oblique crunches 2x12
  • RUN 2 miles 13:15 (my best time)
  • 10 minute jumprope
  • 5 minute stair climb on 7.0
  • 5 minute jumprope

Looking forward to spending some time with friends tomorrow night.  Having people over at the house then were heading out after to see some live music...gotta love Nashville for the live music.  The talent here is ridiculous.  Had to change my filming schedule around so I'll be filming Legs on saturday and boxing on sunday!


-Workout- chest/side delt/tri/ab/calve/hiit – Tuesday, November 9, 2010

Tuesday, November 9, 2010
today i got one of the best pumps i’ve gotten in a while! here is the routine

  • incline bb press 4×10
  • incline db press 3×12 one drop set
  • flat db flys 3×12
  • flat hammer strength press 4×12
  • db pullovers 3×12
  • TRI-SET - standing lateral cable one arm raise,over head seated one arm db ext,seated calve raise. 3×12
  • SUPER-SET - rope crunches, seated leg press machine calve raise 3×12
  • oblique side one arm cable crunches 3×12
  • 10 minutes HIIT stepper machine 1 min recovers 3 minute high intensity

just finished filming my first cooking segment for my youtube channel once i get it edited down it will be online shortly!


-Workout- arms/calve/abs

Tuesday, October 26, 2010

love arm day! here's the routine

- straight bar preacher curls superset standing straight bar close grip curls 4x12
- cable rope kickouts superset dips 3x12 ropes and 3x20 on dips
- seated db curl superset cable straight bar seated behind next curls 3x12
- spyder curls superset one arm reverse press downs 3x15
- wrist curls superset reverse wrist curls 3x20-30
- seated calve raise 4x12 one drop set
- chair leg raises 3x15 superset rope crunches 3x20
- jump rope 10 minutes