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22 Oct 2015
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ZERO TO HERO IN 7 WEEKS – FINAL WEEK!

By Jimmy Herman

I just want to take the time to congratulate each and every one of you that have participated in this 7 week “Zero to Hero” workout!  Many of you that have emailed me in regards to this program have been hunters that have never really had any sort of consistency in working out, but have found this to be really motivating.  It hasn’t been any easy 6 weeks by any means, but the hurdles you all have been overcoming have been worth it when I have read about the progress you all have made thus far!  If you have been following the workouts to the letter, you should be solid in maneuvering up and down the mountain on your next hunt.

I really hope that this workout showed you just how much progress you can make when you commit to stepping up your fitness level and how important it really is when it comes to successful mountain hunting.

Just think of where you can be a year from now if you apply yourself to every week in the gym like you did toward this 7 week workout!

Good luck on the mountain and keep me updated on your progress throughout your hunting and fitness journey to come!

Keep up with me and send me messages via:

www.jimmyherman.com

instagram.com/thejimmyherman

facebook.com/jimmyhermanmusic

twitter.com/jimmyherman

Now let’s finish up strong!!

Jimmy

 

Week 7 – Mon, Wed, Fri, Sun 

We’re starting this final week with a mid-level cardio warm up just to put our bodies under load, getting the blood pumping, and the lungs working a bit.  This week’s workout will only be every other day; Monday, Wed, Friday, and Sunday.  This will give your our bodies a day of rest and recovery between each workout.

 Stair Machine                         or                               Treadmill

8 min between level 8 – 11                            10min @ 15% incline, 3.5 – 4 speed

*You’ll benefit most from this warmup by wearing your actual hunting pack or a backpack loaded with the weight of what you will be carrying on the mountain*

Pullups – 3 x max reps

Flat Bench Dumbbell Close Grip Press to Flys – 12,10,8

Split Squats using flat bench – 10,8,8

*use either a barbell behind neck or dumbbells held at your sides*

Dumbbell Bicep Curl to Overhead Press – 10,8,6

Dips – 3 x max reps

Tbar Row – 10,8,6

Incline Barbell Chest Press – 10,8,6

Deadlift - 10,8,6

*use manageable weight and make sure you use proper form*

Seated Dumbbell Shoulder Press – 10,8,6

Skull Crushers – 10,8,8

Preacher Curls – 10,8,6

Abs – 3 rounds

15 V-ups

20 Bicycles

45 second Plank

Run 2 miles for time


15 Oct 2015
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ZERO TO HERO IN 7 WEEKS – WEEK # 6

Flat Bench Press – 12,10,8

Squat w/ Bench – 10,10,10  ** use the bench to rest for a second at bottom of squat**

Barbell Curl – 10,8,8

Flat Bench Dumbbell Row – 10,10,10

Military Overhead Press – 12,10,8

Dumbbell Front Squat – 15,12,10

Close Grip Pushups  - 3 x max reps

Dumbbell Lateral Shoulder Raise – 12,12,12

Single Leg Hamstring Curls – 10,10,8

Dumbbell Hammer Curls – 10,8,8

Pullups – 3 x max reps

Dips – 3 x max reps

Abs – 3 rounds

25 Medicine Ball Side to Side Twists 

15 Decline Bench Sit ups

45 second Plank


01 Oct 2015
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ZERO TO HERO IN 7 WEEKS – WEEK #5

Week5photo

3 Rounds ( complete each round with 30 sec – 1 min rest between exercise / 3 minutes rest between each round)

 ROUND 1

Max Rep Pushup **your choice of regular, narrow, or wide**

Jimmy MRC Bear Crawl

Tbar Row (12-15 reps with manageable weight that won’t cause injury to your lower back) Seated Arnold Press (12-15 reps) Squat with Flat Bench (8-10 reps place flat bench behind your knees and squat down like you are sitting in a chair.  Rest for a second on the bench and then explode up from the squat.  This is a great way to hone proper squat form and avoid injury when learning how to squat) DB Seated Curl (12-15 reps) Elbow to knee crunches (25 reps each side)

 Round 2

Flat Bench DB Fly (12-15 reps) Flat Bench DB Row (12-15 reps) Front Shoulder Raise with Plate (10-12 reps with a plate that’s manageable.  Focus on controlling the weight) Empty Barbell Split Squat (12-15 reps per leg) DB Curl to Overhead Press (12-15 reps) Plank (max time hold)

 Round 3

Incline DB Fly (12-15 reps) DeadLift (12-15 reps) DB Overhead Press (12-15 reps) Step Ups (25 each leg) Training Mask step ups edited

Seated Hammer Curl (12-15 reps) V-Ups (20-25 reps)