ALL I WANT FOR CHRISTMAS IS SWOLEOSIS

WARMUP: 2 SETS

GHD: 15-20 reps Good Mornings: 10-15 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Ball Squeeze Isometric: 30 seconds

FRONT SQUAT

Slow eccentric 3-5 count down, then up To a MAX *BANDS OPTIONAL* 1, 1, 1, 1, 1 REPS

DEADLIFT

Week 1: Conventional Stance 1 Plate Deficit - Bands Optional

Week 2: Conventional Stance Off the Floor - Bands Optional

Week 3: Sumo Stance 1-Plate Deficit - No Bands

Week 4: Sumo Stance Off Floor

PULL-UPS ON PULL-UPS CRIME

(Set a number for all 5 sets to try to beat each week by 1)

5 SET SUPERSET

Pull-ups: Go till failure (1) Seated Rows: 5-8 reps heavy (2) Cable or Dumbbell Shrugs: 30 reps (3) With Deficit Pushups: 20-50 reps (1)

5 SET SUPERSET

Dumbbell Pullover: 12 reps heavy (1) T-Bar Shrugs: 5-8 reps heavy (2) 1-Arm Cable Rows: 30 reps (3) With Rotating Incline Dumbbell Press: 15 reps

EXTRA BAND WORK: 3 SETS OF 30 REPS

Pull Aparts Pushdowns

4 SETS EACH

GHD Sit-ups: 25 reps Ab Wheels: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Good Mornings: 10-15 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Ball Squeeze Isometric: 30 seconds

FRONT SQUAT

1-count pause to a MAX *BANDS OPTIONAL* 1, 1, 1, 1, 1 reps

BENCH WARMUP: 4-5 SET SUPERSET

Pull-ups 10-20 reps T-Bar Shrugs (underhand): 10-20 reps Stiff-arm Pulldowns: 10-20 reps

BENCH PRESS CONJUGATE METHOD

CLOSE GRIP TO A MAX (adding bands as option) 3, 3, 3, 1, 1, 1 reps ALL WEEKS

Week 1: 3-count pause on bottom

Week 2:  3-stop down, 3 count pause *3-STOP: Break at elbow, halfway, above chest*

Week 3: 1-count pause on bottom

Week 4: Touch 'n Go

*Each Bench Set Superset with Stiff-arm Pulldowns or Seated Rows: 20 reps

WARMUP PUMP: 3 SET SUPERSET

Hammer Curls: 20 reps Tricep Band Skulls: 30 reps Y’s: 20-30 reps

BICEPS: 5 SET SUPERSET

Cable Curls: 25 reps Alternating Dumbbells Curls (heavy): 8-12 reps

TRICEPS: 5 SET SUPERSET

Overheard Cable Press: 25 reps Heavy DB Rollbacks or Skulls: 8-12 reps

SHOULDERS: 5 SET SUPERSET

Lateral Raises: 25 reps Seated Military Press: 8-12 reps

WHOLE CIRCUIT: 1 SET FINISHER KILLER

*Don’t put them down*

Dumbbell Shrugs: 100 reps Barbell Curls: 100 reps Bands Pushdowns: 100 reps

4 SETS EACH

GHD Sit-ups: 25 reps Ab Wheels: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Good Mornings: 10-15 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Ball Squeeze Isometric: 30 seconds

POWER: BACK SQUAT

1 REP MAX *BANDS OPTIONAL*

SPEED PULLS

(opposite of how you pulled Monday)

6-8 set of 2 reps 40-60% of MAX Low Rest between sets *BANDS OPTIONAL*

ISO LEG WORK & HAMSTRINGS: 5 SETS

Single Leg Dumbbell Deadlifts: 8-10 reps Hamstring Curl on Swiss Ball: 25 reps or machine

HEAVY HAMSTRINGS & LOWER BACK: 3-5 SETS

Low Back Extensions: 10 reps GHD Sit-ups: 10 reps touch the floor

4 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Good Mornings: 10-15 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Ball Squeeze Isometric: 30 seconds

FRONT SQUAT

No Belt, 2 count pause TO A MAX

BENCH WARMUP: 2 SETS EACH

T-Bar or Chest-supported Shrugs: 20 reps Dumbbell Shrug: 20 reps Barbell Shrug - Wide: 20 reps Cable Shrug: 20 Reps Cable Pullovers: 20 reps Dumbbells Bench: 25 reps

CHOOSE BETWEEN:

TRADITIONAL SPEED BENCH

9 sets of 3 reps *BANDS OPTIONAL*

3 sets wide 3 sets medium 3 sets close

Week 1: 30% of MAX Week 2: 40% of MAX Week 3: 45% of MAX Week 4: 50% of MAX

*After each set of 3 reps: Face Pulls: 20 reps

OR

8 SET SUPERSET

Incline Bench Press: 8 reps heavy Seated Rows: 8 reps heavy

5 SET ARNOLD SUPERSET

Super-wide Pull-ups: 10-20 reps Chest Fly’s: 15 reps Dips: 15 reps

5 SET SUPERSET

T-Bar Rows heavy: 12 reps any handle Pushups: 20-50 reps Dumbbell Pullovers: 20 reps

4 SETS EACH

GHD Sit-ups: 25 reps Ab Wheels: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Good Mornings: 10-15 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Ball Squeeze Isometric: 30 seconds

FRONT SQUAT

Regular Rep to a MAX 3, 3, 3, 1, 1, 1 reps *NO Bands ; Belt and Wraps

HIGH REP ARM EXPLOSION

5 SET SUPERSET

Band Pushdowns: 30 Reps Skullscrushers: 20 / 20 / 20 reps Chin – Nose – Forehead

5 SET SUPERSET

REP PROGRESSION (6 REPS) Dumbbells Curls & Hammer Curls 1-1 / 2-2 / 3-3 / 4-4 / 5-5 / 6-6 reps

Cable Curls: 30 reps

5 SET SUPERSET

Side Lying Lateral Raises: 15 reps Ts / Arrows / Presses (chest supported) 20 / 20 / 20 reps

FINISHER (IF NEEDED): 2 SETS

Lateral Raises: 25 reps Forearm Curls: 25 reps Bodyweight Skulls: 15 reps Preacher Curls (machine or barbell): 25 reps

4 SETS EACH

Low Back Extensions: 15 reps Ab Wheels: 25 reps

WALKING LUNGES

400-800 meters

LUNGES & SLED DRAGS

Backward Sled Drags: 3 sets 100-200 feet OR 400m Farmers Carries

Walking Lunges: 400-800 meters

LUNGES & SLED DRAGS

Backward Sled Drags: 3 sets 100-200 feet OR 400m Farmers Carries

Walking Lunges: 400-800 meters