.5: 1970&;s Swole Size &; Strength

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Body Squats: 1 minute Pushups: 1 minute

 

DB FRONT SQUAT

2-count pause no belt 1 Set to Failure; heaviest DB you have access to

DB DEADLIFTS

Week 1: DB Sumo 1 Set to Failure; heaviest DB you have access to

Week 2: Conventional 1 Set to Failure; heaviest DB you have access to

Week 3: Sumo 1 Set to Failure; heaviest DB you have access to

Week 4: Conventional 1 Set to Failure; heaviest DB you have access to

 

5 SET SUPERSET

Chin-ups or Overhand Bodyweight Rows: 12-15 reps Hamstring Band Curls: 30 reps Other option DB Hamstring Curls: 30 reps

 

6 SET SUPERSET

Behind the Neck DB Press: 20 reps Stiff Leg Dumbbells: 25 reps

 

6 SET SUPERSET

Lat Pulldowns to the Front with Bands or Underhand Rows:25 reps

Barbell or Dumbell Curls: 25 reps

 

6 SET SUPERSET

Bent Over Barbell Rows or Undergrip DB Rows: 25 reps

Alternating Dumbbell Curls: 15-20 reps

 

Weighted Crunches: 100 reps

 

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Body Squats: 1 minute Pushups: 1 minute

 

DB FRONT SQUAT

1-count pause, no belt 1 Set to Failure; Heaviest DB you have access to

 

UPPER BACK WARMUP

Pull-ups or Undergrip Bodyweight Rows: 1 set till Failure DB Shrugs: 1 set of 100 reps

 

WEEK 1: Flat Bench – 6x30 reps heavy as possible Band Face Pulls & Stiff Arm Pulldowns: 20 reps

WEEK 2: Floor Press – 6×25 reps heavy as possible Band Face Pulls & Stiff Arm Pulldowns: 20 reps

WEEK 3: Flat Bench – 5×20 reps heavy as possible Band Face Pulls & Stiff Arm Pulldowns: 20 reps

WEEK 4: Flat Bench – 4×15-20 reps heavy as possible Band Face Pulls & Stiff Arm Pulldowns: 20 reps

 

5 SET SUPERSET

Incline Dumbbell Bench: 25 reps Flat Bench Dumbbell Bench: 1 minute iso hold - halfway down DB Skullcrushers: 25 reps

 

6 SET SUPERSET

Dumbbell Pullovers: 20 reps Elbows-out Neck Press: 20 reps Band Extensions or Kickback Holds: 1 minute ISO squeeze

 

6 SET SUPERSET

Arnold Chest Flys (feet up): 20 reps Band Fly or Halfway down Push-up Holds:  1 minute ISO squeeze Heavy Overhead Single or Double DB Extensions: 12-20 reps

 

Weighted Crunches: 100 reps

 

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for Max Reps Stiff Leg Dumbbell Deadlifts: 1 minutes for Max Reps per leg Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps

 

SQUATS

Week 1: 5x20 Reps - Close Stance Week 2: 5x20 Reps - Medium Stance Week 3: 5x20 Reps - Shoulder-width Stance Week 4: 5x20 Reps - Wide Stance, Toes out

 

4 SET SUPERSET

Heavy Lunges: 15, 12, 10, 8 reps Standing Jump Squats 15, 12, 10, 8 reps (no weight)

 

QUADS & HAMSTRINGS: 6 SET SUPERSET

Sissy Squats: 10 reps

The Hammy Strap: 5-10 reps and/or Band Hamstring Curls: 30 reps

 

CLEANS & JUMPING SUPERSET: 3-5 SETS

Weighted Seated Box Jumps: 5 sets of 5 reps Go up each week

Dumbell Cleans: 12 reps

 

CALF WORK: 3 SETS

Seated DB Calf Raises: 20 reps Standing Calf Raises: 30 reps

 

WALKING LUNGES

400-800 meters

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Body Squats: 1 minute Pushups: 1 minute

 

DB FRONT SQUAT

3-count pause, no belt 1 Set to Failure; heaviest DB you have access to

 

WARMUP: 5 SETS

Chin-up or Bodyweight Rows: 10-15 reps Band Pulldowns or DB Shrugs: 25-30 reps

 

CHEST & BACK: 5 SETS 

3-Stop Pause DB Flat Bench Press: 20 reps Band Face Pulls & Stiff Arm Pulldowns: 20 reps

 

BACK & SHOULDERS: 5 SET SUPERSET 

Arnold Press: 20 reps High Rep Behind the Neck DB Press: 20 reps (Earlobe & Up)

 

5 SET SUPERSET FINISHER

Dumbbell Pullover: 25 reps Chest-supported Bang Raise:12-15 reps Chest Fly: 15 reps

 

Weighted Crunches: 100 reps

 

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Body Squats: 1 minute Pushups: 1 minute

 

DB FRONT SQUAT

No Pause 1 Set to Failure; Heaviest DB you have access to

 

THE STARTER PUMP: 5 SETS

3-Way Killers: 20/20/20 reps

DB Skulls - chin, nose, forehead DB Curls - close, medium, wide

 

THE SERIOUS PUMP: 5 SETS EACH

Rep Progression: 6 reps

Elbow-out Press Elbow-out Neck Press

 

Rep Progression: 6 reps

DB Hammer - regular DB Hammer - cross body

 

THE DEEP FIBER PUMP: 3-5 SET SUPERSET

Light - Heavy - Light

DB Rollbacks -20 pump - 10 heavy as hell - 20 pump Twist Curls -20 pump - 10 heavy as hell - 20 pump

 

THE PUMP FINISHER: 3 SETS

Bodyweight Skulls: To Failure Elbow Push-ups: To Failure Band Face Curls: 30 reps

 

Weighted Crunches: 100 reps

 

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m