.5: Trailer Trippin&; and the Return of Squat Every Day

WARMUP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps Supermans: 2 minutes for max reps

 

BACK SQUAT

Dumbbells Racked on Shoulders 30, 20, 10, 5 reps

 

UPPER BACK WARMUP

Pull-ups to Failure or Bodyweight Rows: 1 set to failure Dumbbell Shrugs: 1 set of 50 reps Face Pulls with Bands: 1 set of 50 reps

 

BENCH PRESS

Conjugate Bench Sets 50 reps, then work sets of 30-25-20-15 reps

Week 1: 2 stop pause ;  1/2 way down, then bottom Week 2: 3-count pause at bottom Week 3: 1-count pause Week 4: Regular reps

*Superset each barbell set with a dumbbell shrug

 

5 SET SUPERSET

Arnold Incline Dumbbells Press: 5-8 reps Chest Fly: 20 reps Dips: 10-20 reps, weighted if needed

 

XTRA TRICEPS & SHOULDER SUPPORT 4 SETS

Side Lying Laterals: 20 reps Bodyweight Skulls: 15 reps Band Pushdowns: 30 reps

 

Ab Wheels: 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps Supermans: 2 minutes for max reps

 

FRONT SQUATS

Dumbbells sitting up on top front delts 30, 20, 10, 5 reps

 

CONJUGATE DEADLIFTS

50-30-25-15-10 reps

Week 1: Conventional Week 2: Sumo Week 3: Conventional standing on 1 plate Week 4: Sumo stiff leg

 

3 SETS 

Pull-ups to Failure Drop set with Band Pulldowns or Undergrip Rows: 25 reps

 

3 SETS 

Bodyweight Rows Till Failure Double Overhand Rows: 25 reps

 

3 SETS 

Dumbbell Shrugs: 25 reps Overhead Isometric Holds: 30 seconds

 

3 SETS 

Dumbbell Pullovers: 25 reps Band Pullovers: 20 reps

 

Ab Wheels: 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps Supermans: 2 minutes for max reps

 

ISOMETRIC SLANT BOARD OR ON-TOES SISSY SQUAT

1-3 minutes for elevated warmup

BACK SQUAT

Dumbbells Racked on Shoulders 30, 20, 10, 5 reps w/ a 1-count pause

 

SPEED & JUMPING 5 SETS 

Dumbbell Power Clean From knee 50-70% max for speed 1-3 reps

Standing Weighted Box Jump: 3 reps Working up in weight heaviest being on set 5 Standing Non-weighted Box Jumps: same height But keep legs as straight as possible try to float  

HAMSTRINGS: 3 SETS

Nordics: 5-10 reps Band Hamstring Curls: 30 reps

If you want more bodybuilding style work  

10 SET SUPERSET

Sissy Squats: 20 reps Band Legs Curls: 30 reps

 

5 SET SUPERSET

Seated Calf Raises: 25 heavy with dumbbells on knees Standing Calf Raises: 20 reps

 

Ab Wheels: 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps Supermans: 2 minutes for max reps

 

FRONT SQUATS

Dumbbells sitting up on top front delts 30, 20, 10, 5 reps

 

UPPPER BACK WARMUP

Pull-ups or Bodyweight Rows: 1 set to failure Dumbbell Shrugs: 1 set of 50 reps Face Pulls with Bands: 1 set of 50 reps

 

BACK 'N FORTH SHOULDER PRESS: 5 SETS

Earlobes & Chin = 1 rep 20 reps

Then:

Dumbbell Shrugs

 

5 SET TRI-SET

Isometric Handstand Push-up Holds

OR

Double Heavy Dumbbell Holds Above Head 1 minute

Isometric Lateral Holds: 1 minutes

 

5 SET TRI-SET

Arrows: 20 reps Presses: 20 reps Band Pulls Aparts or Face Pulls: 20 reps

 

Ab Wheels: 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps Supermans: 2 minutes for max reps

 

BACK SQUAT

Dumbbells Racked on Shoulders) 30, 20, 10, 5 reps w/ 1-count pause

 

WARMUP: 3-5 SET SUPERSET

Dumbbells Double Bicep Curls: 20-30 reps Tricep Band Pushdowns: 20-30 reps

 

6 SETS OF 6-20 REPS HEAVY

Alternating Dumbbell Curls Dumbbell Tricep Skullcrushers

 

REP PROGRESSION: 3 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Elbow Out Press Elbow Out Ear Press

 

REP PROGRESSION: 3 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Regular Curls Hammer Curls

 

Ab Wheels: 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps Supermans: 2 minutes for max reps

 

FRONT SQUATS

Dumbbells sitting up on top front delts 30, 20, 10, 5 reps

 

Ab Wheels: 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps Supermans: 2 minutes for max reps

 

FRONT SQUATS

Dumbbells sitting up on top front delts 30, 20, 10, 5 reps

 

Ab Wheels: 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800