The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Tuesday, January 31, 2017

Don't Take Your Guns to Town (violin cover)


Until Next Time,

Lift Big, Sing Big, and Look Great Doing It

The Opera Bro

Push

Incline Max
205-215lbs

Flat Bench ss with/
Incline Bench
190-205lbs 5x1 (each)

Land Mine Incline
5x15

Shoulder Presses
5x15

Dips ss with/ BW +20lbs
Upper Chest
5x5-15

Tricep Movements
4x15

OperaBroTraining.com

Sunday, January 29, 2017

Legs

Squats
350lbs

Squats
90% 5x1

Heavy Sumo Deads
455lbs

Lunges
5x15 (each leg)

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

www.OperaBroTraining.com

Saturday, January 28, 2017

Pull

Low Rack Pulls
455lbs

Low Hammer Pulls ss with/
T Bar Rows

5x15
 
Low Cable Wide Grip Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15

4 Bicep Movements
3x15

Push

Overhead Press
155lbs

Overhead Press
70% 5x5

Incline Cable ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip
5x12 (each)
4 Tricep Variations
4x15
www.OperaBroTraining.com

Wednesday, January 25, 2017

House of The Rising Sun - Violin Cover

Ya boy, Ol' Yeargain never stops the music hustle. I've worked really hard putting this little arrangement together. I conceived this, wrote it all in my head, practiced it, performed it, recorded it, and edited it. This took a lot of brain power, but in the end it was SO worth it. I hope you all enjoy it as much as I enjoyed putting it together.



Until Next Time,

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro

www.KaseyYeargain.org

Legs

Deads
455lbs

Deads
70% (top set 365lbs) 5x5

Front Squats
255lbs

Leg Press
5x8-12

Bulgarian Split Squats
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Tuesday, January 24, 2017

Pull

Pull Up Variations
45lbs 10x3

Lat Pulldowns
5x15

Vertical Cable Rows
5x15

Lateral Raises
ss with/
Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Monday, January 23, 2017

Push

Flat Bench Conservative Max
225lbs

Flat Bench ss with/
Incline Bench
185-175lbs 5x3 (each)

Cable Incline
5x15

1 Arm Dumbbell Shoulder Press
5x15

Dips ss with/ BW +20lbs
Upper Chest
5x8-15

Tricep Movements
4x15

OperaBroTraining.com

Saturday, January 21, 2017

Legs

Squats
365lbs

Squats
70% 5x5

Heavy Sumo Deads
405-465lbs

Smith Lunges
5x15 (each leg)

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

www.OperaBroTraining.com

Friday, January 20, 2017

Pull

Low Rack Pulls
445lbs

Low Hammer Pulls ss with/
T Bar Rows
5x15
Low Cable Wide Grip Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15
4 Bicep Movements
3x15

Thursday, January 19, 2017

Push

Overhead Press
155lbs

Overhead Press
80% 5x3

Pause Incline Bench ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip
5x11 (each)
3 Tricep Variations
4x15

Tuesday, January 17, 2017

Legs

Deads
455lbs

Deads
80% 380lbs 5x3

Front Squats
255lbs

Leg Press
5x8-12

Smith Lunges
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Monday, January 16, 2017

Pull

Pull Up Variations
40lbs 10x3

Lat Pulldowns
5x15

1 Arm Vertical Rows
5x15

Lateral Raises
ss with/
Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Push

Flat Bench Conservative Max
225lbs

Flat Bench ss with/
Incline Bench
185-175lbs 5x3 (each)

Cable Incline
5x15

Seated Dumbbell Shoulder
5x15

Dips ss with/ BW +20lbs
Upper Chest
5x8-15

Tricep Movements
4x15

OperaBroTraining.com

Friday, January 13, 2017

Legs

Squats
360lbs

Squats
80% 5x3

Heavy Sumo Deads
460lbs

Squat Machine
5x15

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

www.OperaBroTraining.com

Thursday, January 12, 2017

Pull

Low Rack Pulls
435lbs

Low Hammer Pulls ss with/
T Bar Rows
5x15
Low Cable Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15
4 Bicep Movements
3x15

Wednesday, January 11, 2017

Push

Overhead Press
150lbs

Overhead Press
90% 5x1

Pause Incline Bench ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip
5x11 (each)
3 Tricep Variations
4x15

Monday, January 9, 2017

Legs

Deads
455lbs

Deads
90% 5x1

Front Squats
275lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Sunday, January 8, 2017

Pull

Pull Up Variations
35lbs 10x7

Lat Pulldowns
5x15

Machine Pulldowns
5x15

Lateral Raises
ss with/
Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Saturday, January 7, 2017

Push

Incline Bench
205lbs

Incline Bench
90% 5x1

Hammer Incline
5x15

Standing Hammer Shoulder
5x15

Dips ss with/ BW +15lbs
Upper Chest
5x15

Tricep Movements
4x15

OperaBroTraining.com

Thursday, January 5, 2017

Legs

Squats
355lbs

Squats
90% 5x1

Heavy Sumo Deads
455lbs

Squat Machine
5x15

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

www.OperaBroTraining.com

Wednesday, January 4, 2017

Pull

Low Rack Pulls
430lbs

Low Hammer Pulls ss with/
T Bar Rows
5x15
Low Cable Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15
4 Bicep Movements
3x15

Tuesday, January 3, 2017

Push

Overhead Press
150lbs

Overhead Press
70% 105lbs 5x5
Pause Incline Bench ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip
5x10 (each)
3 Tricep Variations
4x15

Sunday, January 1, 2017

Legs

Deads
465-485lbs

Deads
80% 5x3

Front Squats
265-285lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro