Jon Gonzales Work Ethic

Jon Gonzales Work Ethic Hi, im Jon Gonzales from Work Ethic. I specialize in helping men who are 40 and over get into shape.

Im based here in La Mesa, Ca but also do virtual sessions for people all across the country.

09/17/2026

Add some mass to your biceps with the Spider curl. The Spider curl forces strict mechanics while preventing momentum that standard standing curls can unfortunately evoke. Try this exercise with dumbbells too!

09/16/2026

Bulgarian split squat on tension band.
There was a lot of shakiness and initial balance issues when setting my balance foot but once I dialed it in I felt a greater degree of leg engagement (especially in my quads and hamstrings) due to the amount of stability required of the working leg. Give this a try and let me know what you think!

09/15/2026

Single arm-hips off bench- dumbbell press is a unilateral chest and shoulder exercise while also utilizing the core and glute elements to help keep engaged and stabilized. While normal bench support takes care of this naturally, performing this exercise with just your head, neck, shoulders and thoracic spine on the bench will force your core and hips to have to become synergistic with the other working parts (I.e. chest, shoulders and arms)
Because this is an advanced exercise you will want to make sure to practice standard flat bench presses and slowly get used to single arm pressing movements to better understand how the mechanics work and which muscles you are utilizing.

09/14/2026

The pull up is one of the most challenging body weight exercises you can do. Now why is that? Well it’s a big ask of your body to be able to pull your own weight once let alone continuously. For many of us we have issues being able to perform this exercise. The good news is it’s indeed possible with practice and effort. I have a lot of videos in my library showing you how you can start. Reach out and I’ll be happy to share.

09/14/2026

Kneeling decline cable fly focuses on the chest. The chest can be targeted from many different angles and areas. There’s plenty of machines, benches and cable set ups where you can achieve this. To have a fully rounded chest it’s recommended to target flat, incline and decline.

09/12/2026

Leg raises can be executed in many different ways, whether you just perform them in the traditional manner, hanging, adding resistance or with a deficit, they are a great way to target the core. They also encourage strength and stability in the lower back.

09/11/2026

The landmine front squat is an excellent squat variation for days when your hips and or lower back are just not feeling great. You can still load all the necessary prime movers (I.e. quads, glutes and hamstrings) while not overloading the joints and lower spine.

09/11/2026

The landmine is incredibly versatile. You can perform so many different lower body exercises without needing a full gym. Just barbell, plates and of course a landmine.

09/10/2026

Friendly reminder to pack your meals. We sacrifice the most gains when we don’t eat. Muscles need to be fed. Prioritize taking them with you if you know you will be in a time pinch.

09/10/2026

When it comes to triceps and maximal growth you have to be able to target all three heads. Heavy presses such as bench, overhead and incline can hit all three heads but you should also include some form of extension like the skull crusher and overhead tricep extension. These will maximize hypertrophy, isolating the long head of the triceps with a deep stretch and well engaging concentric.

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6195 Lake Murray Boulevard
La Mesa, CA
91942

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