#IWANTABZ Contest Ed.

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

DEADLIFT MAX

Week 1: Good Mornings or Stiff Leg Max Week 2: Rack Pull – mid shin conventional Week 3: Sumo Pull off 2 mats Week 4: Conventional Pull thru bands

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

HEAVY – LIGHT – HAMMIES: 3X

V-Bar Pulldowns: 5-10 Reps V-Bar Pulldowns: 20 reps Stiff Leg Deadlifts: 20 reps

HEAVY – LIGHT – HAMMIES: 3-5 SETS

Bench Grip Overhand Seated Row: 4-8 reps Bench Grip Overhand Seated Row: 20 reps Hamstrings - Strap, Bands or Machine: 10-30 reps

BLOOD PUMP WORK: 3-5 SETS

Cable Shrugs: 30 reps Wide Grip Pulldowns: 20 reps

3 SET SUPERSET: IF YOU WANT MORE

Dave Draper Forehead Curls: 12-15 reps Preacher Curls: 12-15 reps with 3-5 second lower

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

5-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: 3 stop pause Week 2: Feet Up Week 3: Close Grip Week 4: Meet Grip

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: 20, 15, 10, 5, 20 reps Week 2: 20, 12, 10, 8, 6, 20 reps Week 3: 20, 10, 8, 6, 4, 2, 20 reps Week 4: 20, 20, 20, 20, 20 reps

3 SET SUPERSET

Push-ups: 30 reps Chest Flys: 20 reps Pushdowns: 20 reps regular, 20 1/4 reps

BLOOD PUMP WORK: 3-5 SETS

Cable Flys: 20 reps Band Pushdowns: 30 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: 5x5

Week 1: Close Week 2: Sumo Week 3: Shoulder-width Week 4: Sumo Toes Straight

3 SET SUPERSET

Leg Extensions: 20, 20, 20 reps Hammy Strap Nordics, GHD or Hamstring Curls

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

10-count pause to a Max 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 8/1 8/1 8/1 8/1 Cable or Band Face Pulls: 15 reps

Weeks 2 & 4 20/5 20/5 20/5 20/5 Cable or Band Face Pulls: 15 reps

PYRAMID SUPERSETS

Arnold Press: 12-10-8-6-4 reps (Touch Chin with each rep) Lateral Raises: 20-15-10-5 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 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

Weeks 1 & 3 - Gangstered up 8-10 reps as heavy as possible

Weeks 2 & 4 - Gangstered up 1 Rep Max 3, 3, 3, 1, 1, 1 reps

WARMUP PUMP BICEPS: 5 SET SUPERSET

Dave Draper Curls - 12 reps then: Cable Bicep Curls: 20-30 reps

WARMUP PUMP TRICEPS: 5 SET SUPERSET

Straight Bar Pushdowns: 20 reps, 20 1/4 reps then: Bodyweight Skulls: 10-15 reps

BARBELL REP PROGRESSION: 3-5 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps Close & Wide Grip Curls - Standing or Preacher Bench

BARBELL REP PROGRESSION: 3-5 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps Close & Wide Skull Crushers

100 REP EXPLOSION

(Can’t put the bar down till done)

Straight Bar Reverse Curls - 45 lbs bar Olympic bar

100 REP EXPLOSION

Kickbacks with 15 lbs (don’t set dumbbells down)

DROPSET ROPE KILLA PUSHDOWNS

Start at 100 lbs Max Reps 80lbs Max Reps 60lbs Max Reps

DROPSET ROPE KILLA BICEPS

Start at 100 lbs Max Reps 80lbs Max Reps 60lbs Max 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

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m