NO SHIRT IN THE WINTER

FRONT SQUAT No belt with pause to a MAX Against red mini bands

DEADLIFT Week 1: Conventional Stance OFF 4 MATS OR Meet stance: whatever you doing in the Xmas classic or RPS

Week 2: Conventional Stance OFF 3 MATS OR Meet stance: whatever you doing in the Xmas classic or RPS

Week 3: Conventional Stance OFF 2 MATS OR Meet stance: whatever you doing in the Xmas classic or RPS

Week 4: Conventional Stance OFF 1 MATS OR Meet stance: whatever you doing in the Xmas classic or RPS

PYRAMID SUPERSET: 15-10-8-5-3-1 Wide-Grip Weighted Pull-ups Incline or Flat Barbell Bench (you choose)

5-6 SET SUPERSET Illegally-wide Flat or Incline Barbell (whatever you don’t do first) 20 reps

ISO Hold Chest-supported DB rows:  8 reps

5 SET SUPERSET Pullovers: 20 reps Flat Flys: 20  reps

Ab Wheels: 3 sets of 25 reps Low Back Extensions: 3 sets of 20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 3 count pause to a MAX

5 SET TRI-SET Behind the Neck Press (standing or seated): 20 reps Band Pushdowns: 30 reps Spider Curls: 15 reps

2 SETS Preacher Curls (close-grip): 5/10/10/10/20 reps

Drops Set Lateral Raises: 25s/20s/15s --> 20 reps each weight

Ladder-up Tricep Pushdowns: 20/20/20/20/20 (go up the stack each set)

3 SET TRI-SET 3-Way Skulls (Chin/Nose/Forehead): 12-15 reps each way

Rep Progression Curls: Regular & Hammer: 6 reps each

Around the World Arrows: 8 Reps Up, 8 Reps Down

Ab Wheels: 3 sets of 25 reps Low Back Extensions: 3 sets of 20 reps

WALKING LUNGES 400-800 meters

BACK SQUAT MAX OUT 10, 3, 3, 1, 1, 1, 1, reps

COMMERICAL GYM Week 1: Free Squat Max

Week 2: Free Squat / 1 count pause

Week 3: Free Squat / 3 count pause

Week 4: Free Squat to MAX

ADVANCED GYM Week 1: Free Squat Plus Green bands

Week 2: Free Squat Plus Blue Bands

Week 3: Free Squat Plus Blues and Greens Bands

Week 4: Free Squat Plus Blues

SPEED WORK 6x2 reps 50-70% bar weight plus bands or at a deficit (pull the opposite way of your Monday pulls)

BOX JUMPS 3x5 on 20 inch box, with dumbbells 3x3 higher box, no weights

4 SETS EACH Low Back Extensions: 8 reps Toes 2 Bar: 8-12 reps

FRONT SQUAT Regular rep with belt & wraps if you choose To a MAX

4 SET SUPERSET Incline Dumbbells 1 set 2 stop press 8 reps 1 set pause Press 8 reps 1 set 5 count decent & Press 8 reps 1 set regular reps 8 reps

WITH:

Wide Grip Pulldowns or Pull-ups: 10-20 reps weighted or non weighted

4 SET SUPERSET Dumbbell Flat Press 1 set 2 stop press 8 reps 1 set pause Press 8 reps 1 set 5 count decent & Press 8 reps 1 set regular reps 8 reps

WITH:

V-bar Pull-ups: 10-20 reps weighted or non weighted

4 SET TRI-SET KILLER FINISH Deficit Push-ups or Dips: 20 reps Incline Fly’s: 15 reps Flat Flys: 10 reps

4 SETS EACH Low Back Extensions: 8 reps Toes 2 Bar: 8-12 reps

FRONT SQUAT 5 second pause to a MAX

2 SET WARMUP Cable Curls: 30 reps Laterals: 30 reps Band Pushdowns: 30 reps

6 SET TRI-SET -- ALL DUMBBELLS Arnold Press: 6 reps working up Dumbbell Skullcrushers: 6 reps working up Double Arm Dumbbell Curls: 6 reps working up

5 SET TRI-SET Face Pulls: 20 reps Bench Dips: 20 reps Hammer Curl Incline 2-Stop: 15 reps

Barbell Shrugs (135 lbs): 1 set of 100 reps

Preacher Curls: 1 set of 100 reps (33 a set)

Kickbacks: 1 set of 100 reps

OPTIONAL ADDITION: FOOTBALL ARM PUMP 3-5 SET SUPERSET Close-grip Curls: 15 reps Wide-grip Curls: 15 reps Close-grip Skullcrushers: 15 reps Wide-grip Skullcrushers: 15 reps

4 SETS EACH Low Back Extensions: 8 reps Toes 2 Bar: 8-12 reps

WALKING LUNGES 400-800 meters

WALKING LUNGES 400-800 meters