#GETSTACKED MUSCLE BEACH SHOOT PREP

CORE WARMUPS -- 3 SET SUPERSET GHD: 3 sets of 10-20 reps\ Toes 2 Bar: 10 reps

FRONT SQUAT *Work to a 1 Rep Max with a Pause + Belt (Optional: Add Westside-Barbell.com mini bands) (GetStacked 14 Video Forms for instructions) *20 reps with bar only, then 10,5,3,1,1,1 reps

DEADLIFT (CONVENTIONAL STANCE) Weeks 1-2: Work up to a 1 Rep Max standing on 1 plate at a deficit (optional add mini bands) ; 1 Plate= 1 Steel 45 lb. plate or one 25 lb. Bumper plate

Weeks 3-4: Work up to a heavy single from right below the knee cap (Rack or Block pulls) (Optional: add mini bands)

PUMP SETS (WHAT'S YOUR BEST TOTAL) Pull-ups: 3 set Till Complete Failure *Try to beat your TOTAL each week!!!!!!!

COMPETITION SETS Seated Rows: Use your Bodyweight for the weight on the stack. If you weigh 200 lbs., row 200 lbs. *5 sets of Max Reps (Battle against yourself or your training partners)

WORK SETS: 5 SET SUPERSET 1 Arm Pulldowns: 8-10 reps Each Arm (Video on Feature) Dumbbell Pullovers: 10 reps

CORE 100 Ab Wheels

WALKING LUNGES 800 meters

NIGHTLY ABS TOO: WEIGHTED CRUNCHES: 100-200 reps with a 25lb plate behind head

CORE WARMUP -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

FRONT SQUAT *Work up to a 1 Rep Max no pause With a Belt (Optional Add Westside-Barbell.com mini bands) (GetStacked 14 Video Forms for instructions) *20 reps with bar only, then 10,5,3,1,1,1 reps

WARMUP PUMP: 1-2 SETS Push-ups: 30-50 reps Band Pull Aparts or Face Pulls: 30-50 reps (GS14 Video)

BENCH PRESS (ALL FLAT BENCH PRESS) (Optional Add Westside-Barbell.com mini bands) (GetStacked 14 Video Forms for instructions)

Week 1: 10,3,3,1,1,1,1 (All 1 seconds pauses)

Week 2: 20,8,8,8,8,8

Week 3: Pause Work ; Work to 3 work sets of 3 reps, Then 1 Max Rep with pause

Week 4: Close Grip 10,5,5,5,5

PUMP SETS (3-5 sets Each)

Incline Barbell Bench Press (Close grip / Medium grip/ Wide grip): 5 reps Each

*No rest ; change the grip on your chest

*Challenge yourself to go heavy, but get all 15 reps in a row

COMPETITION SUPER SETS FOR MAX REPS: 3-5 SETS Flat Bench Press with Dumbbells (Pick a Weight)

AND

Weighted Heavy Dips

Example: My crew did 80's-100Lbs on Dumbbells & 45lb on Dips

WALKING LUNGES 800 meters

NIGHTLY ABS TOO: WEIGHTED CRUNCHES: 100-200 reps with a 25lb plate behind head

WARMUP -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

SQUAT COMPETITION SETS -- 3 SETS (NO BANDS)

FRONT SQUAT *With a Belt *For example, my crew did 225 lbs. till Failure for 3 sets *Set a number & beat your training partners ; hang it all out

POSTERIOR CHAIN 3-5 SET TRI-SET GHD: 5 reps Weighted Hamstring Curls: 15 reps Back Extensions: 15 reps

FRANK ZANE LEG EXTENSIONS 6 sets of 10 reps *Alternate using 1 leg at a time *Go Back & Forth with no rest *3 Total sets

SEATED CALF RAISES 5 sets of 5 reps Heavy

100 AB WHEELS 

NO LUNGES

NIGHTLY ABS TOO: WEIGHTED CRUNCHES 100-200 reps with a 25lb plate behind head

CORE WARMUP -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

BACK SQUAT *Work to a 1 Rep Max with Belt (Optional Add Westside-Barbell.com mini bands) (GetStacked 14 Video Forms for instructions) *20 reps with bar only, then 10,5,1,1,1,1,1 reps

STIFF LEG DEADLIFT *4 Sets of 10 Reps (no bands)

ALTERNATING MILITARY PRESS (TOUCH EARLOBES, THEN CHIN) (GS14 Video) *5 reps Each, so 10 reps total *5 Total sets HEAVY

PUMP SETS -- 5 SET SUPERSET Arnold Press: 12 Reps 1 Arm Lateral Raises Standing: 12 reps

5 SET TRI-SET (We use 8-10lb DB's) Chest supported Rear Delt Flys in the form of an ARROW: 15 reps Chest supported Rear Delt Flys in the form of a T: 15 reps Inline Chest supported Press: 15 reps

WALKING LUNGES 800 meters

NIGHTLY ABS TOO: WEIGHTED CRUNCHES: 100-200 reps with a 25lb plate behind head

WARMUPS -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

FRONT SQUAT *Work up to a 3 Rep Max no pause ; With a Belt (Optional Add Westside-Barbell.com mini bands) (GetStacked 14 Video Forms for instructions) *20 reps with bar, then 3,3,3,3,3

15 REP LARRY SCOTT PREACHER WORKOUT: 5 SET TRI-SET Dumbbell Curls: 12-15 reps *Start like a hammer, then rotate to peak the bicep ; (GS14 Video) Straight Bar Heavy: 12-15 reps Reverse Curls Heavy: 12-15 reps

WHILE RESTING...

*Do 1 set of DIPS Till Failure to start warming up Triceps

TRICEP PUMP: 5 SET SUPERSET Straight Bar Pushdowns (Close grip / Medium grip / Wide grip):12 reps Each Way

Bench Dips: 20 reps

*While resting Triceps...

Forearm Curls: 20 reps

3 SET SUPERSET FINISHER SKULL CRUSHERS: 20 rep Light Pump (To the Nose) BICEP Machine or 1 Arm Concentration Curls: 12 reps

NIGHTLY ABS TOO: WEIGHTED CRUNCHES: 100-200 reps with a 25lb plate behind head

FRONT SQUAT *No Bands or Belt *Use 135 lbs. or Scale from there *3 sets of 10 reps to groove the lift light

1-2 SETS Incline Chest Supported Rows: 50 reps

Incline Dumbbell Press: 50 reps

Tricep Kickbacks: 50 reps

Standing Alternating Dumbbell Curls: 50 reps

Seated Lateral Raises: 50 reps

Dumbbell Pullovers: 50 reps

Flat Chest Flys: 50 reps

Dumbbell Skull Crushers: 50 reps

Hammer Curls: 50 reps

Frontal Raises: 50 reps

Weighted Crunches: 100 reps

WALKING LUNGES 800 meters

NIGHTLY ABS TOO: WEIGHTED CRUNCHES: 100-200 reps with a 25lb plate behind head

BACK SQUAT *High Bar with a Pause (Go Light) *3,3,3,3,3,3

THEN REST

NIGHTLY ABS TOO:

WEIGHTED CRUNCHES: 100-200 reps with a 25lb plate behind head