#GETSTACKED 17 &; WINTER GAINZ

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)

4 SET SUPERSET T-Bar Rows:  6 reps Close Grip Bench Press: 3-6 reps

4 SET SUPERSET Seated Rows: 6-8 reps Incline Arnold Press : 6 reps

4 SET SUPERSET 1 Arm Rows: 6-8 reps each arm Weighed Dips: 6-8 reps

3 SET SUPERSET Wide Grip Pulldowns: 20 reps Pushups: 20 reps

FRONT SQUAT Work up to a 1 Rep Max 5 second pause with Belt 1,1,1,1,1,1,1

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

Sled Walks: 100-200lbs for 15 minutes walking

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)

4 SET SUPERSET Dumbbell Rollbacks: 20 rep warmup, then 6-8 reps Heavy Arrows: 6-8 reps reps

4 SET SUPERSET 1 Dumbell Overhead Extension: 6-8 reps Heavy T's: 6-8 reps

4 SET SUPERSET Straight Bar Pushdowns: 6-8 reps Superman Flys: 6-8 reps

3 SET SUPERSET Rope Face Pulls & Upright Rows on Pulley: 20 reps Band or Rope Overhead Press & Rolling Overhead Press: 20 reps (watch video)

BACK SQUAT Work to a 1 Rep Max With 5 second pause with Belt 1,1,1,1,1,1,1

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

Sled Walks: 100-200lbs for 15 minutes walking

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)

LOW BAR BACK SQUAT Work to a 1 Rep Max 1,1,1,1,1,1,1

SPEED DEADLIFTS 50% Max plus mini bands or 70% Max no bands 2,2,2,2,2,2

1 Week Sumo, 1 Week Conventional (Alternate every week)

WALKING LUNGES W/ DUMBBELLS Let's See What We Got!!

3 trips of 200 Feet

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)

4-6 SET SUPERSET Flat Bench Press: 20 rep warmup, then reps of 1 till you get a max weight off your chest 1,1,1,1,1,1 Weeks 1 & 3: Pause | Weeks 2 & 4: No pause

Seated Rows with a Straight Bar holding the same bench grip width: 6 reps

4-5 SET SUPERSET Flat Bench Press Arnold Press DBs: 6-8 reps Chest Supported Dumbbell Rows: 6-8 reps

4-5 SET SUPERSET Dumbbell Pullovers: 6-8 reps Chest Fly (Big Arch): 20 reps

FRONT SQUAT Work to a 1 Rep Max 1,1,1,1,1,1 with No Belt

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

Sled Walks: 100-200lbs for 15 minutes walking

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)

5 SETS Barbell Military Press Standing Behind the Neck: 20 reps

1 Minute break in between (we used 95lbs its tough)

4 SET SUPERSET Arnold Press: 6 reps Lying Side Laterals: 6 reps

4 SET SUPERSET Dumbbell Upright Rows: 6-8 reps Dumbbell Shrugs: 15 reps

3 SET TRI-SET Arrows: 15 reps T's : 15 reps Pressess; 15 reps

FRONT SQUAT Work to a 1 Rep Max With a 1 Second Pause 1,1,1,1,1,1,1,1 ; With a Belt

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

Sled Walks: 100-200lbs for 15 minutes walking

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)

SPEED BOX SQUATS 6 sets of 2 reps at 50% plus bands or 70% without bands Sitting on a 12-14 inch box

DEADLIFTS Pull a 1 Rep Max off the floor Alternate weeks between Sumo & Conventional stance Do the opposite of what you did Wednesday

ARM EXPLOSION CIRCUIT: 6-8 SETS Straight Bar Curls: 30 reps Skull Crushers: 30 reps Alternate Dumbell Curls: 15 reps Dumbell Rollbacks: 20 reps Reverse Curls Barbell: 15 reps Bodyweight Skulls: 15 reps Wrist Curls: 20 reps

REST

Squat 135 or 225 (chill out)