Gangster Claus

WARMUP: 3 SETS EACH

Good Mornings - safety bar or cambered bar: 15 reps GHD: 20 reps Heavy Abs: 15 reps Low Back: 15 reps

FRONT SQUAT

3 count to a Max

THEN:

3, 3, 3, 1, 1, 1 reps Bands are optional

DEADLIFT MAX

Week 1: Rack Pull - mid shin conventional Week 2: Off the Ground - meet pull thru bands Week 3: Rack Pull - below knee conventional Week 4: Standing on 2 mats - pull thru bands

All to a MAX 3, 3, 3, 1, 1, 1 reps

HEAVY - LIGHT - HAMMIES: 3X

Wide-grip Pull-downs: 5-10 Reps Wide-grip Pull-downs: 20 reps Hammy Strap: 5-10 reps Or Hamstring Curls: 12-15 reps

HEAVY - LIGHT - HAMMIES: 3-5 SETS

Seated Row: 4-8 reps Seated Row: 20 reps Band Hamstring Curls: 30 reps

BLOOD PUMP WORK: 3-5 SETS

Single Arm Top Cable: 15-20 Reps Single Arm Bottom Cable: 15-20 reps Ball Hamstring Curls: 20 reps OR Lying Down Band Hamstring.

3 SET SUPERSET: IF YOU WANT MORE

Barbell Shrugs: 12 reps Shrugs: 20 reps Stiff Leg Dumbbells: 20 reps

3 SET SUPERSET: IF YOU WANT MORE

Barbell Shrugs: 12 reps Shrugs: 20 reps Stiff Leg Dumbbells: 20 reps

EITHER OR, OR BOTH

3-5 SET SUPERSET

Straight Bar Curls: 12 reps Twist Curls: 20 reps

Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 3 SETS EACH

Good Mornings - safety bar or cambered bar: 15 reps GHD: 20 reps Heavy Abs: 15 reps Low Back: 15 reps

FRONT SQUAT

2-count 3, 3, 3, 1, 1, 1 reps Bands are optional

WARMUP

Pull-ups: 1 set to failure Shrugs: 1 set of 50 reps Stiff-arm Pulldowns: 1 set of 50 reps

PICK YOUR DIRECTION (1) or (2) To start then go to next one after

(1) BENCH WORK to a Max Single

Week 1: 2-Board against red mini bands Week 2: Close-grip pause max Week 3:  3-Board against red mini bands Week 4: Bench Press pause max

All to a MAX 3, 3, 3, 1, 1, 1 reps In between each set do extra Seated Rows or Shrugs for 20 reps

(2) Incline Pyramid Work

Week 1: 30, 12, 12, 12, 12, 20 reps Week 2: 30, 10, 10, 10, 10, 20 reps Week 3: 30, 8, 8, 8, 8, 20 reps Week 4:  30, 6, 6, 6, 6, 20 reps

HEAVY - LIGHT: 3X

Chest Flys: 10 reps Chest Flys: 20 reps Skull Crushers: 10 reps Skull Crushers: 20 reps

BLOOD PUMP WORK: 3-5 SETS

Top Cable Cable Fly: 15-20 Reps Bottom Cable Fly: 15-20 reps Bench Dips or Bodyweight Skulls: 20 reps

Other Options for Pump Work HEAVY - LIGHT: 3 SETS

Dips: 4-8 reps, weighted if needed Dips: 20 reps Tricep Pushdowns: 10 reps Triceps Pushdowns: 20 reps

3-5 SET SUPERSET: IF YOU WANT MORE

Heavy DB Rollbacks: 8-12 reps Band Pushdowns: 30 reps

Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

POWER: BACK SQUAT

Rotate bars if available at your gym... if not use regular bar Belt, wraps, nose tork approved ha!

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

STIFF LEG DEADLIFTS: 3 SETS

5/5/5/5/5 reps Close/medium/shoulder-width/Sumo toes straight/Sumo-toes out

3 SET SUPERSET

Split Squats (back Leg elevated): 8, 6, 4 reps Hammy Strap Nordics, GHD or Hamstring Curls: 5-10 reps

3 SET SUPERSET

Reverse Hypers: 15 reps Weighted Back Extension: 10 reps Kneeling Abs on Pulley: 5-8 reps

CALF WORK: 3 SETS

Seated: 12 reps Smith Machine Calf Raises: 12 reps

WALKING LUNGES

400-800m

WARMUP: 3 SETS EACH

Good Mornings - safety bar or cambered bar: 15 reps GHD: 20 reps Heavy Abs: 15 reps Low Back: 15 reps

FRONT SQUAT

1 count 3, 3, 3, 1, 1, 1 reps Bands are optional

UPPER BACK WARMUP

Pull-ups to Failure: 1 set Cable Shrugs: 2 sets of 20 reps Chest Supported Shrugs: 2 sets of 20 reps

INCLINE BENCH PRESS

Weeks 1 & 3: 12-6-12-6-12-6 Cable or Band Face Pulls: 15 reps

Weeks 2 & 4 15-5-15-5-15-5 Cable or Band Face Pulls: 15 reps

PYRAMID SUPERSETS

Barbell Military Press: 12-10-8-6-4 reps (Touch Chin with each rep) Heavy Barbell Shrugs 12-10-8-6-4 reps

5 SET TRI-SET

Double Heavy Kettlebell Holds above head: 1 minute Side Lying Laterals: 15 reps Front Raises: 15 reps

CHEST SUPPORTED BURNERS: 3 SET TRI-SET

Ts: 20 reps Arrows: 20 reps Presses: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

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)m

WARMUP: 3 SETS EACH

Good Mornings - safety bar or cambered bar: 15 reps GHD: 20 reps Heavy Abs: 15 reps Low Back: 15 reps

FRONT SQUATS

No Pause. gangstered up 3, 3, 3, 1, 1, 1 reps Bands are optional

WARMUP PUMP: 5 SET SUPERSET

Cable Bicep Curls: 20-30 reps Tricep Rope or Band Pushdowns: 20-30 reps

PUMPS ON PUMPS CRIME: 3-5 SETS

Skullcrushers: 20/20/20/20 reps Chin/nose/forehead/bench

SUPERSET

Heavy/Light Barbell Curls: 6-12 reps, then drop to 20 reps

REP PROGRESSION: 3-5 SETS

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

Rollbacks Elbow-out Press

REP PROGRESSION: 3-5 SETS

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

Regular Curls Hammer Curls

If you need more... Band & Preacher finishers: 3 Sets

Heavy - lighter - lighter 20/20/20 Preacher Curls Heavy/light 12/20

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

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

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters