TIME TO GET JACKED

WARMUP -- 3 SETS Good Mornings: 15 reps GHD: 15 reps GHD Abs: 15 reps

NEXT 4 WEEKS: CONJUGATE METHOD LOWER BACK 1,1,1,1,1,1 I work up to a 1 Rep Max using singles & 50-90lb jumps

Week 1: Conventional Deadlift: Off mats  | 1 Rep Max | See Video Below For Commercial gym set up using a metal plate

Week 2: Sumo Deadlift: Off mats  | 1 Rep Max | See Video Below For Commercial gym set up using a metal plate

Week 3 : Good Morning: Wide Stance | 1 Rep Max | Knowledge Bomb #49 in Video Section if you need form help

Week 4: Conventional Deadlift super-set with Sumo Deadlift: Off the floor  | 1 Rep Max back to back

6 SET SUPERSET Incline Bench: 20 reps (Illegally wide grip with touching very top of the chest  & big arch)

Wide Grip Pull-ups: 10 reps

6 SET SUPERSET Flat Bench: 12 reps (Illegally wide grip) Seated Row Pulldowns: 20 reps

4 SET TRI-SET Deep Ass Chest Fly: 12 reps (see video below) Dumbbell Pullovers: 12 reps Dips: 12 reps

FRONT SQUAT 3 Rep Max 3,3,3,3,3,3

WALKING LUNGES 400-800m

WARMUP -- 3 SETS Good Mornings: 15 reps GHD: 15 reps GHD Abs: 15 reps

6 SET SUPERSET Standing Shoulder Press (in front): 12 reps Triceps Pushdowns: 25 reps

6 SET SUPERSET Arnold Press: 12-15 reps Incline Dumbbell Rollbacks w/ twist at the bottom: 20 reps

5 SET TRI-SET Full Frontal Raises: 12 reps Slow Dumbbell Shrugs: 12 reps Triceps Rope Pushdowns: 20 reps

FRONT SQUAT 5 second pause 1 Rep Max 1,1,1,1,1,1

WALKING LUNGES 400-800m

WARMUP -- 3 SETS Good Mornings: 15 reps GHD: 15 reps GHD Abs: 15 reps

LOW BAR BACK SQUAT Knowledge Bomb #25 Work to a 1 Rep Max

SPEED DEADLIFTS 50-70% of 1 RM | Knowledge Bomb #66 Add bands or chains if you have them 6 sets of 2 reps

5 SET SUPERSET Weighted GHD: 15 reps Weighted Back Extensions: 15 reps Hamstring Curls: 15 reps

3 SET SUPERSET Calf Raises: 20 reps Leg Extension (toes out): 20 reps

WALKING LUNGES REST

WARMUP -- 3 SETS Good Mornings: 15 reps GHD: 15 reps GHD Abs: 15 reps

FLAT BENCH CONJUGATE | CLOSE GRIP FOCUS

Week 1: Close Grip, Heavy Single | 1 rep max

Week 2: Close Grip, Heavy Triple | 3 rep max

Week 3: Close Grip, Pause rep | 1 rep max

Week 4: Close Grip, Feet up | 1 rep max

ILLEGALLY WIDE BENCH 6 sets of 20 reps

4 SET TRI-SET Incline Arnold Press: 12 reps Dips: 12 reps Incline Fly: 12 reps

BICEPS -- 5 SETS TRI-SET Straight Bar Curls: 28 Method (see video) ISO Incline Curls: 5 twisted, 5 hammers, two times thru Preacher Curls (wide and close grip): 10 reps

FRONT SQUAT 1 second pause 1 Rep Max 1,1,1,1,1,1

WALKING LUNGES 400-800m

WARMUP -- 3 SETS Good Mornings: 15 reps GHD: 15 reps GHD Abs: 15 reps

6 SET SUPERSET Pull-ups (wide-grip): Failure Bent Over T's: 15 reps

6 SET SUPERSET Standing Cable Pullovers: 15 reps 1 Arm Cable Rows: 15 reps

5 SET SUPERSET Bang Raises: 12 reps ( see video below) Arrows: 15 reps

4 SET SUPERSET Lateral Raises: 20 reps Chest Supported Rows: 20 reps

SQUAT 1 Front + 1 Back Squat Max 1,1,1,1,1,1

WALKING LUNGES 400-800m

WARMUP -- 3 SETS Good Mornings: 15 reps GHD: 15 reps GHD Abs: 15 reps

BARBELL CHEAT CURLS/DROP SETS -- 5 SETS 5-8 reps (We used 135 lbs)

Then 20 reps 70lbs - 15 reps 60lbs - 10 reps -50lbs

Scale as needed hit all 4 barbells with no rest

3 WAY SKULL CRUSHER/MANUALS -- 5 SETS 20 reps each way (nose, forehead, behind the head)

(Then 3-5 manuals with a workout partner resisting each way)

(If you don't have a workout partner do a very slow negative for 3-5 reps at he end)

5 SET SUPERSET Standing Double Arm Winding Curls: 12 reps Incline Elbows Out Press: 12 reps

THE BLOWOUT: Band Pushdowns: 3 sets of 50 reps Preacher Curls (elbows tucked): 3 sets of 50 reps

FRONT SQUAT 10 second pause 1 Rep Max 1,1,1,1,1,1

WALKING LUNGES 400-800m

BACK SQUAT FORM PRACTICE 3 reps light

WALKING LUNGES 400-800m