Bobblehead Swole

WARMUP

Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps

FRONT SQUAT

1-count pause to a MAX With a Belt

1, 1, 1, 1, 1 reps (mini bands optional)

DEADLIFT

(Gotta break a record on each level)

All to a MAX 1, 1, 1, 1, 1, 1, 1 reps

Week 1: Sumo or Conventional (off 1 mat) Week 2: Sumo  or Conventional (off 2 mats) Week 3: Sumo or Conventional (off 3 mats) Week 4: Sumo or Conventional (off 4 mats)

BACK PYRAMID: 5 SET SUPERSET

Weighted Wide Grip Pull-ups: 15, 12, 10, 8, Pump out bodyweight till failure

T- Bar Rows or 1-Arm Rows: 15, 12, 10, 8, Pump out same weight used for 15 reps sets till failure

Seated Rows: 15, 12, 10, 8, Pump out same weight used for 15 reps sets till failure

POWER TRI-SET: 6 SETS OF 6 REPS

Barbell Shrugs: 6 reps Chest Supported Wind Rows: 6 reps V- bar Pull-ups: 6-10 reps

UPPER BACK ISOMETRICS: 2-3 X 1 MINUTE EACH

Rear Double Bicep Position Hold Standing Arrow Position Hold

TRICEP PROJECT: 5 SETS  

Heavy Ass V-Bar Pushdowns: 10 reps Always superset with 30 Band Pushdowns

5 SETS EACH

Ab Wheels: 25 reps Low Back Extensions: 10 reps heavy

WALKING LUNGES

400-800m

WARMUP

Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps

FRONT SQUAT

3-count to a MAX Belted Up

1, 1, 1, 1, 1, 1 reps (mini bands optional)

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Cable Pullovers & Cable Shrugs: 20 reps Undergrip Rows: 20 reps

WEEK 1: Flat Bench – 5×5 reps *Through bands or Chains (Optional)

SUPERSET with Face Pulls: 20 reps

WEEK 2: Flat Bench – 5×3 reps Through bands or Chains (Optional)

SUPERSET with Face Pulls: 20 reps

WEEK 3: Flat Bench – 5×2 reps *Through bands or Chains (Optional)

SUPERSET with Face Pulls: 20 reps

WEEK 4: Flat Bench – 5×1 reps *Through bands or Chains (Optional)

SUPERSET with Face Pulls: 20 reps

UPPER CHEST: 4-5 SET SUPERSET

DB Incline, Barbell or Smith Press (wider grip): 12 reps Incline Chest Fly: 20 reps

MIDDLE CHEST: 4-5 SET SUPERSET

Feet-up DB Bench Press: 20 reps Feet-up Chest Fly: 10 reps

LOWER CHEST

4-5 SET SUPERSET Decline DB Bench Press: 12 reps Dips: 20 reps

3-5 SET SUPERET

Low Back Extensions: 10 reps Weighted Crunches: 20 reps

WALKING LUNGES

400 meters

WARMUP

Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps

POWER: BACK SQUAT

Belt, wraps, nose tork approved ha!

Week 1: 3 Rep Max Week 2: 2 Rep Max Week 3: 1 Rep Max Week 4: 1 Rep Max

CLEANS & JUMPING SUPERSET: 3-5 SETS

Power or Hang Clean: 1-3 reps Box Jumps: 1-3 reps

One of these variations (Seated, No Step, 1 step, depth jump)

HEAVY WORK: 3 SETS OF 3-6 REPS

Hamstring Nordics, GHD or Hamstring Curls Super-set with Dumbbell Lunges

HEAVY CORE: 3 SETS

Kneeling Abs on Pulley: 5-8 reps Back Extensions:-5-8 reps

CALF WORK: 3 SETS

Seated: 12 reps Smith Machine Calf Raises: 12 reps

WALKING LUNGES

400-800 meters

WARMUP

Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps

FRONT SQUAT

2- count pause to a MAX 1, 1, 1, 1, 1 reps

WARMUP: 5 SETS

Pull-ups: 10 reps Push-ups: 20 reps Dips: 10-20 reps

GERMAN VOLUME CHEST & BACK 10 SET SUPERSET

Cable or DB or Barbell Shrugs: 20 reps Flat Bench Press: 10 reps

(Bands or chains are optional) (can alternate weeks with incline & floor press too)

BACK & SHOULDERS: 5 SET SUPERSET 

Chest-supported Rows: 15 reps Standing Barbell Military Press: 8 reps

5 SET SUPERSET

3-Way Cable Fly: 15 reps each way Top Cable, bottom cable up, bottom cable alternate

Bench Dips: 20/20/20 reps Close, medium, wide

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

WARMUP

Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps

FRONT SQUAT

Regular Rep MAX Gangster out with belt & wraps 1, 1, 1, 1, 1 reps

5 SET WARMUP PUMP

Band Pushdowns: 30 reps Cable Curls: 25 reps Rep Progression DB Curls Reg & Hammer: 5/6 reps

5 SET TRI-SET FOR THICKNESS

Cable Pushdowns: 20 reps, then 20 1/4 pumps

Incline DB Curls 8 reps per arm, 5-10 seconds twist, then 4 more reps

Barbell Curls: 12 reps strict 5 cheating reps

5 SET POLISH PUMP

V-bar Overhead Cable or Band Extensions: 20 reps DB Preacher Curls: 20 reps with twist at top Dumbbell Rollbacks or Kickbacks with Twist: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters