Joe Montgomery

Attorney

  • D.O.B. - March 12
  • From - Philadelphia, PA
  • Height - 5'7
  • Weight - 190 lbs.

Joe Montgomery is a 30 year old attorney residing in Philadelphia, PA. Joe was a year round wrestler from the age of 8 and credits his dedication to fitness to the discipline instilled in him from the sport. College took Joe to Tampa, Florida where he met Alex Perris and the two became instant gym buddies.

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BSN - 12 Week Strong - Training - Phase 1
BSN - 12 Week Strong - Training Overview
BSN - 12 Week Strong - Nutrition Overview
BSN - 12 Week Strong - Nutrition Program
BSN - 12 Week Strong - Supplementations
BSN - 12 Week Strong Challenge
Train 29:59 - CHEST & SHOULDER Combo Workout
Train 29:59 - Ab Workout

MONDAY / BACK & LEGS – get the hard work done early.

  • Deadlift - 3 light sets (13 reps) / 2 medium sets (10 reps) / 2 heavy sets with straps (6-8 reps)
  • Barbell Rows - 4 sets of 10 with medium weight.
  • Squats Supersetted with Widegrip Pull Ups - 4 sets of each / medium weight with the squats but very deep reps and (8-10)reps - 4 sets of the pull ups / 15 reps each / work up to it and do lat pull downs if you can't get it at first
  • Leg Extensions Supersetted with Hyperextensions - 4 sets / 12-15 reps of each
  • Seated Calf Raises - 4 sets of 20 / medium weight, really feel your calves pump up

TUESDAY/ CARDIO – 1 episode of arrested development (or similar short comedy) on the stairmaster / usually about

  • 23 minutes - I do this early AM with a hypershred or 2

WEDNESDAY / CHEST & SHOULDERS

  • Incline bench - 2 warm up sets of 15 / 2 medium sets of 10 / 2 heavy sets of 6-8
  • Machine bench press - 4 sets of 10
  • Decline bench - 4 sets of 10
  • Chest machine flys supersetted with rear delt flys on same machine - 4 sets of 10
  • Standing shoulder press - 4 sets of 10
  • Lateral shoulder raises - 4 sets of 10
  • Dips - 4 sets x 25 reps (work up to it / sometimes I do weighted dips, sometimes just body weight)

THURSDAY

  • Rest

FRIDAY/ ARMS

  • Dumbbell curls - 5x10 reps
  • Dumbbell hammer curls - 5x10 reps
  • Straight bar curls - 3x8 reps heavy
  • Tricep robe pull downs - 4x10 reps
  • Close grip bench - 4x10 reps
  • Dumbbell seated overhead tricep extension - 4x10 reps
  • Pull Ups after each exercise group for total of 60 pullups

SATURDAY

  • Some fun cardio whether its biking or skateboarding or a pickup game of rugby / something active.

SUNDAY

  • Rest

8:00 am

  • 3 eggs with jalepenos and onions and seasoned ground turkey
  • 2 slices of cinnamon raisin ezekiel bread

10:30 am

  • Syntha-6

12:30 pm

  • chicken cheesesteak wrap
  • prepared in house so I know its legit: diced chicken breats / onions sautéed in light olive oil / 1 slice low sodium low fat swiss / spinach on a low carb wrap

1:30 pm

  • preworkout-N.O. Xplode
  • Shake after workout –Syntha-6

3:30 pm

  • ½ lb ground bison with baby portabella mushrooms

7:00 pm

  • grilled salmon and asparagus