Power &; Jackedness

WARMUP: 3 SETS EACH

Good Mornings – safety bar or cambered bar: 15 reps GHD: 20 reps 30 Roman Chairs Low Back: 15 reps

FRONT SQUAT

3-count down, 1-count pause 3, 3, 3, 1, 1, 1 reps Bands are optional

DEADLIFT MAX

Week 1: Conventional Pull through Bands Week 2: Good Morning or Stiff Leg Max Week 3: Rack Pull Sumo against bands Week 4: Sumo off floor

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

WARMUP: 3 SETS

Push-ups: 20-30 reps Stiff Arm Cable Pulldowns/Pullovers: 20-30 reps

3 SET SUPERSET

Weighted or Regular Pull-Ups: To Failure Light Pump Reps DB Incline Barbell Press: 20 reps

3 SET SUPERSET

Dumbbell Bench Press: 20 reps Light Pump Weighted Chin-Ups or Regular: To Failure

3 SET TRI-SET

Dumbbell Flyes: 15 reps T-Bar Rows: 15 reps Seated Rows: 15 reps

3 SET TRI-SET

Dumbbell Pullovers: 15 reps Dips: 15 reps Cable Flys: 15 reps

WALKING LUNGES

400-800 meters

250 REP ABS TO START

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

FRONT SQUAT

3-count pause to a MAX 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

CONJUGATE SINGLES

To a MAX

Week 1: 2-stop pause close grip Week 2: 1-stop pause close grip Week 3: Close Grip, no pause 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

SHOULDER & ARMZ

3 SET TRI-SET

Dumbbell Military Press:15 reps Lateral Raises: 15 reps Bent Over Laterals: 15 reps

3 SET TRI-SET

Alternate Barbell Press Front & Back (earlobes & chin touch): 10 each side so 20 total reps Cable Side Laterals: 15 reps Lying Side Laterals: 12 reps per side

4 SET SUPERSET

Barbell Cheat Curls: 6-12 reps Tricep Pushdowns: 20 heavy, 20 1/4 reps

3 SET SUPERSET

Incline DB Rollbacks: 20 reps Incline Dumbbell Curls: 8 reps, 5 second twist, 4 more reps

3 SET TRI-SET

Cable Curls: 30 reps Bodyweight Skulls: 12-15 reps Preacher Curls: 20 reps

250 Reps Low Back

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

Stick Twist: 100-300 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! Rotate Bars & Band tension if possible

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

6-8 SET SUPERSET

Leg Extensions: 20, 20, 20 reps Hammy Strap Nordics, GHD or Hamstring Curls: 5-15 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

400-800 meters

WARMUP: 3 SETS EACH

Good Mornings – safety bar or cambered bar: 15 reps GHD: 20 reps 30 Roman Chairs Low Back: 15 reps

FRONT SQUAT

3-count down, no pause 3, 3, 3, 1, 1, 1 reps Bands are optional

250 REP ABS TO START

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

WARMUP: 3 SETS

Push-ups: 20-30 reps Stiff Arm Cable Pulldowns/Pullovers: 20-30 reps

3 SET SUPERSET

Regular WIDE Pull-ups: To Failure Incline Barbell Press: 8-12 reps

3 SET SUPERSET

V-bar Pull-downs: To Failure Flat DB Bench Press: 8-12 reps

3 SET TRI-SET

Dumbbell Flyes: 15 reps Seated Rows: 15 reps Push-ups: 20 reps

3 SET TRI-SET

Dumbbell Pullovers: 15 reps Dips: 15 reps Cable Flys: 15 reps

250 REPS LOW BACK

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

WARMUP: 3 SETS EACH

Good Mornings – safety bar or cambered bar: 15 reps GHD: 20 reps Low Back: 15 reps

FRONT SQUAT

Gangstered up 1 Rep Max 3, 3, 3, 1, 1, 1 reps

250 REP ABS TO START

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

3-4 SET TRI-SET

Arnold Press: 15 reps Lateral Raises: 15 reps Bent Over Laterals: 15 reps

3-4 SET TRI-SET

Alternate Barbell Press Front & Back (earlobes & chin touch): 10 each side, so 20 total reps Cable Side Laterals: 15 reps Lying Side Laterals: 12 reps per side

4 SET SUPERSET

Dave Draper Curls:  6-12 reps Tricep Pushdowns: 20 heavy, 20 1/4 reps

4 SET SUPERSET

Skullcrushers: 25 reps light for pump Incline Dumbbell Curls: 8 reps, 5 second twist, 4 more reps

4 SET TRI-SET

Cable Curls: 30 reps Bodyweight Skulls: 12-15 reps Preacher Curls: 20 reps

250 REPS LOW BACK

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters