.5 &; HOME EDITION

WARMUP: 2 SETS

Stiff Leg Deadlifts: 10-20 reps Isometric Basketball Squeeze: 30 seconds Lying Side Hip Raises: 30 reps

VOLUME DB FRONT SQUAT

1 top set of 30 reps with 1 count pause dumbbell front rack (If you have barbell do the normal front squat )

DEADLIFT

Week 1: Sumo Stiff Leg: 20 reps for 3-5 sets Week 2: Conventional Stiff Leg: 20 reps for 3-5 sets Week 3: Sumo Touch & Go with Double Dumbbells: 15 reps for 3-5 sets Week 4: Single Leg Deadlifts: 20 reps for 3-5 sets

BACK PUMP SETS: 5 SET SUPERSET

Wide Grip Pull-ups: To Failure OR Band pulldowns OR Under-grip Dumbells Rows: 20 reps

Dumbell Shrugs: 20 reps

POWER TRI-SET: 5 SETS OF 5 REPS

1-Arm Rows: Heavy 5-25 reps Chest-supported Rows: Heavy 5-25 reps Chest-supported Shrugs: Heavy 5-25 reps

EXTRA ARMS/SHOULDERS: 3 TOTAL SETS

Dumbells Curls: 25 reps Dumbells Shrugs: 25 reps Overhead Tricep Press: 25 reps

5 SETS EACH

AB Wheels: 25 reps or Weighted Crunches Low Back Extensions: 30 reps or Stiff Leg Deadlifts

WALKING LUNGES

400-800m

15-30 minutes in place or outside If you don’t have a track

WARMUP: 2 SETS

Stiff Leg Deadlifts: 10-20 reps Isometric Basketball Squeeze: 30 seconds Lying Side Hip Raises: 30 reps

FRONT SQUAT

1 top set of 50 reps with no pause - DB Front Rack (If you have barbell do the normal front squat )

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Double Arm Rows to Band Pullovers Dumbbell Shrugs: 20 reps

FLAT BENCH PYRAMID WORK 

Warmup, then 30, 20, 10, 20 reps

Week 1: 1 count pause Week 2: 3 count pause Week 3: regular reps Week 4: 1 count pause

GOLDEN ERA CHEST & BACK

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

Pull-ups: 10-20 reps or Double Arm Rows 20 reps Incline Barbell or Dumbbell: 20-30 reps

GOLDEN ERA CHEST & BACK

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

V-Bar Pull-ups: 10-20 reps OR Overhand Rows: 20 reps Chest Flys: 15-20 reps

GOLDEN ERA CHEST & BACK

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

Chest Supported Rows: 10-20 reps Bench Dips: 10-20 reps

EXTRA PUMP

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

Kickbacks: 20 full regular 20 twist Dumbbell Curls: 20 Curls, 20 Reverse Curls, 20 Wrist Curls

5 SETS EACH

AB Wheels: 25 reps or Weighted Crunches Low Back Extensions: 30 reps or Stiff Leg Deadlifts

WALKING LUNGES

400-800m

15-30 minutes in place or outside If you don’t have a track

WARMUP: 2 SETS

Bodyweight Squats: 10-20 reps Isometric Basketball Squeeze: 30 seconds Lying Side Hip Raises: 30 reps

50 DEADLIFTS – 2 SETS

10-20 reps  – Conventional Stance 10-20 reps – Less than Shoulder-width 10-20 reps – Shoulder-width 10-20 reps  – Sumo Medium 10-20 reps – Sumo Stance

BOX SQUATS:  3 SETS x 3 MINUTES

Box Squat (body weight or medicine ball)

HIGH REP LOW BACK PYRAMID: 2-4 SETS 

DB Good Mornings: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

10 minutes with dumbbells

WARMUP: 2 SETS

Stiff Leg Deadlifts: 10-20 reps Isometric Basketball Squeeze: 30 seconds Lying Side Hip raises: 30 reps

FRONT SQUAT

3-count pause - 30 reps front rack

WARMUP: 2 SETS

Cable Pullovers: 20 reps Cable Shrugs: 20 reps Pulldowns: 20 reps

INCLINE Dumbbell BENCH: 3-5 SETS 

20/20/20 Ultra close / medium / regular to wide grip Working up as heavy as possible

*Superset with below back exercises*

Pull-ups in between: 5/5/5 reps OR Overhand - Underhand - Regular 15/15/15 rows

FLAT DUMBBELL BENCH: 3-5 SETS

20/20/20 Ultra close / medium / regular to wide grip Working up as heavy as possible

*Superset with below back exercises*

1 minute Double Rows & 1 minute Isometric

ISOMETRIC HOLDS: 1 SET

Dumbbells Holds 1 minute: 1-2 inches above chest

Chest-supported Rows 20 reps 1 minute: Halfway Off Chest

Chest-supported Rows: 20 reps 1 minute: 3/4 way up

DB Chest Supported Rows: 20 reps 1 minute: Lockout

Chest-supported Rows: 20 reps

5 SETS 

Chest Fly: 20 reps Bench or Full Dips: 20 reps

2-4 SETS EACH

Stiff Leg Deadlifts: 15 reps Weighted Crunches or Ab Wheels: 20 reps

WALKING LUNGES

400-800m

15-30 minutes in place or outside If you don’t have a track

WARMUP: 2 SETS

Stiff Leg Deadlifts: 10-20 reps Isometric Basketball Squeeze: 30 seconds Lying Side Hip raises: 30 reps

FRONT SQUAT

1 minute hold front rack with heaviest dumbbells you have 2-3 sets

3 -5 SET TRI-SET WARMUP PUMP

Dumbbell Skullcrushers OR Band Pushdowns: 25 reps Dumbbell Curls: 25 reps

Rep Progression DB Curls Reg & Hammer: 5/6 reps

3-5 SET TRI-SET THICKNESS

Kickbacks: 20 reps regular, 20 reps twist under

Incline DB Curls 20 reps double arm, 5-10 seconds twist, then 10 more reps

Dumbbell Curls: 8 reps (5 second lower)

3 -5 SET TRI-SET DELT ACTION 

Rep Progression DB Military Press Reg & Palms in: 5/6 reps

Front & Earlobe Alternating DB Press 10 reps each

Lateral Raises: 20 reps

3-5 SET TRI-SET POLISH

Overhead DB Extensions: 20 reps DB Concentration Curls: 20 reps Arrows: 20 reps

5 SET FINISHER

Ab Wheels: 20 reps Weighted Crunches: 15 reps Stiff Leg Deadlifts: 20 reps

WALKING LUNGES

400-800m

15-30 minutes in place or outside If you don’t have a track

WALKING LUNGES

400-800m

15-30 minutes in place or outside If you don’t have a track

WALKING LUNGES

400-800m

15-30 minutes in place or outside If you don’t have a track