.5: Action Figure Jacked

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 3 minutes for Max reps Weighted Crunches: 3 minutes for Max reps Supermans: 3 minutes for Max reps

FRONT SQUAT

3-count pause for MAX REPS Find heaviest dumbbells you have... front rack & max out

DEADLIFT

All to a MAX 30, 25, 20, 15 reps

Week 1: Sumo Stiff Leg Week 2: Conventional (below knee) Week 3: Sumo Touch & Go Week 4: Sumo & Conventional Back 2 Back

BACK PUMP SETS: 5 SET SUPERSET

Wide Grip Pull-ups: To Failure if available Undergrip DB Rows: 25 reps DB Shrugs: 25 reps

POWER TRI-SET: 5 SETS OF 5 REPS

1-Arm Rows: Heavy 15-25 reps Medium Grip Pull-ups: As many as you can get Dumbbell Pullovers: Heavy 15-25 reps

TRICEP PROJECT: 5 SETS  

DB Skulls: 20-30 reps Dumbbell Kickbacks: 20-30 reps

5 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 3 minutes for Max reps Weighted Crunches: 3 minutes for Max reps Supermans: 3 minutes for Max reps

FRONT SQUAT

1-count pause for MAX REPS Find Heaviest Dumbbells you have... front rack & max out

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Pull-ups: 1-20 reps DB Shrugs: 25 reps

INCLINE BENCH PYRAMID WORK

Superset with Standing Arrows

Warmup, then 25, 15, 10, 5 reps If you don’t have heavy enough weights go 30, 25, 20, 10 reps

Week 1: 2-count pause Week 2: 1/4 rep Week 3: 1-count pause Week 4: Regular reps

FLAT BENCH PYRAMID WORK

Superset with DB Shrugs

Warmup, then 25, 15, 10, 5 reps If you don’t have heavy enough weights go 30, 25, 20, 10 reps

Week 1: 2-count pause Week 2: 1/4 rep Week 3: 1-count pause Week 4: Regular reps

NO REST BLOOD PUMP 3-5 SETS THRU – NO REST

Illegally Wide-grip DB Bench w/ Feet Up: 20 reps Chest Flys or Band. Flys: 20 reps Bench or Regular Dips: 10-20 reps

TRICEPS PROJECT: 5 SETS

Elbows-out Press: 20 reps Elbows-out Neck Press 20 reps

5 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max reps Supermans: 3 minutes for Max reps

BACK SQUAT

30, 20, 10 reps Heavy as Possible, No Pause, rack on shoulders

VOLUME HEAVY HAMSTRINGS: 2-3 SETS

DB Stiff Leg Deadlifts

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

4 SET SUPERSET

DB Cleans: 12 reps Single-Arm DB Snatch: 12 reps per arm

WALKING LUNGES

400-800 meters

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 3 minutes for Max reps Weighted Crunches: 3 minutes for Max reps Supermans: 3 minutes for Max reps

FRONT SQUAT

10 sets of 10 reps Keep rest low

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Pull-ups: 1-20 reps DB Shrugs: 25 reps

FLOOR PRESS

5 sets of 25 reps Superset with Side Lying Laterals or DB Shrugs: 10-20 reps

BARBELL MILITARY PRESS PYRAMID WORK

Superset with DB shrugs

Warmup, then 25, 15, 10, 5 reps If you don’t have heavy enough weights go 30, 25, 20, 10 reps

Week 1: 2-count pause Week 2: 1/4 rep Week 3: 1-count pause Week 4- regular reps

3 SETS OF 1 MINUTE

Isometric Handstand Push-up Holds OR Double Heavy Kettlebell or Dumbbell Holds Above Head: 1 minute

5 SET TRI-SET

Laterals: 20 reps Heavy Arrows: 15-20 reps

TRICEPS PROJECT: 5 SETS

DB Skulls to Nose: 20 reps DB Skulls Behind Head 20 reps

5 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 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: 3 minutes for Max reps Weighted Crunches: 3 minutes for Max reps Supermans: 3 minutes for Max reps

FRONT SQUAT

30, 20, 10 reps Heavy as Possible, No pause

ARM GAUNTLET 4.0

5 Exercises, 5 Rounds

Round One: 100 Rep Explosion Round Two: 28 Method Round Three: 33 reps Round Four: 12 reps Slow Up & Down Round Five: 50 Rep Blowout

Perform each exercise per round

Round 1 is 100 reps of each exercise Round 2 is 28 Method on each exercise (7 regular reps, 7 slow reps, 7 top quarter reps, 7 bottom quarter reps) Round 3 is 33 reps on each exercise Round 4 is 12 reps slow up & down on each exercise Round 5 is 50 rep blowout on each exercise

Hammer Curls w/ Twist at Top Band Pushdowns or DB skulls to nose DB Curls Twist Dumbbell Skullcrushers Double Arm Kickbacks with a Twist

5 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800m

5 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800m

5 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800m