.5: #IWANTABZ Contest Ed.

WARMUP: 2 SETS EACH

Stiff Leg Deadlifts: 40 reps Supermans: 40 reps Weighted Crunches: 40 reps

FRONT SQUAT

Heaviest DB possible from the Front Rack 1 count pause

ALL WITH THE HEAVIEST WEIGHT POSSIBLE

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

HEAVY – LIGHT – HAMMIES: 3X

Double Overhand Rows: 5-10 Reps Double Overhand Rows: 20 reps Feet Touching Together Stiff Leg Deadlifts: 20 reps

HEAVY – LIGHT – HAMMIES: 3-5 SETS

Chest Supported Rows: 4-8 reps Chest Supported Rows: 20 reps Hamstrings - Strap, Bands or Machine: 10-30 reps

BLOOD PUMP WORK: 3-5 SETS

DB Shrugs: 30 reps Wide Grip Pull-ups or Band Pulldowns: 20 reps

3 SET SUPERSET: IF YOU WANT MORE

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

Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS EACH

Stiff Leg Deadlifts: 40 reps Supermans: 40 reps Weighted Crunches: 40 reps

FRONT SQUAT

Heaviest DB possible from the Front Rack 2-count pause

WARMUP

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

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

(1) BENCH WORK 4x25 each variation

Week 1: 3 stop pause Week 2: Feet Up Week 3: Close Grip (DB touching Close together) 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 Band Pushdowns: 20 regular reps, 20 1/4 reps

BLOOD PUMP WORK: 3-5 SETS

Cable Band 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

WARMUP: 2 SETS EACH

Stiff Leg Deadlifts: 40 reps Supermans: 40 reps Weighted Crunches: 40 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

3 SET SUPERSET

DB Cleans: 12 reps Band Hamstring Curls: 30 reps

CALF WORK: 3 SETS

Seated: 12 reps Smith Machine Calf Raises: 12 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS EACH

Stiff Leg Deadlifts: 40 reps Supermans: 40 reps Weighted Crunches: 40 reps

FRONT SQUAT

10 sets of 10 reps Keep rest low

UPPER BACK WARMUP

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

INCLINE BENCH PRESS

Weeks 1 & 3: 30/10 30/10 30/10 30/10 Cable or Band Face Pulls: 15 reps

Weeks 2 & 4 40/20 40/20 40/20 40/20 Cable or Band Face Pulls: 15 reps

PYRAMID SUPERSETS

DB Arnold Press: 30-20-10-5 reps (Touch Chin with each rep)

Lateral raises 20-15-10-20

CHEST SUPPORTED BURNERS: 3 SET TRI-SET

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

Ab Wheels: 4 sets of 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 800m)

WARMUP: 2 SETS EACH

Stiff Leg Deadlifts: 40 reps Supermans: 40 reps Weighted Crunches: 40 reps

FRONT SQUAT

No Pause 30, 30, 30, 30 reps

WARMUP PUMP BICEPS: 5 SET SUPERSET

DB Dave Draper Curls: 20 reps then: Band Bicep Curls: 30 reps

WARMUP PUMP  TRICEPS: 5 SET SUPERSET

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

DB 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

DB REP PROGRESSION: 3-5 SETS

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

100 REP EXPLOSION

(Can’t put the bar down till done)

DB Reverse Curls - 45 lb bar Olympic bar

100 REP EXPLOSION

(Don’t set dumbbells down)

Kickbacks with 15 lbs

Ab Wheels: 4 sets of 25 reps

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