STRAIGHT POWER V.53

WARMUP: 3 SETS

Walking Lunges: 1-2 minutes Plank Hold: 30 seconds Superman Hold: 30 seconds Plank Hold: 30 seconds Bodyweight Squat: 20 reps

BACK SQUAT

Week 1: Low Bar through Red Bands ; 3 Rep MAX Week 2: Low Bar through Red Bands ; 2 Rep MAX Week 3: Low Bar, through Red Bands ; 1 Rep MAX Week 4: Low Bar, No Bands ; 1 Rep MAX

4-5 SET TRI-SET

Heavy DB Step-ups (20″ Box): 8 reps each leg Unweighted Back Extensions: 20 reps

5 SET VOLUME SUPERSET

Leg Extensions: 20 reps Band Hamstring Curls: 20 reps *Keep rest low

ACCESSORY: 5 SETS EACH

Band Good Mornings: 20 reps Ab Wheels 20 reps

WALKING LUNGES

400m unweighted

WARMUP: 3 SETS

Walking Lunges: 1-2 minutes Plank Hold: 30 seconds Superman Hold: 30 seconds Plank Hold: 30 seconds Bodyweight Squat: 20 reps

BENCH PREP: 3 SET SUPERSET

Band Pull Aparts - Overhand: 20 reps Band Pull Aparts - Underhand: 20 reps Light DB Bench: 20 reps

BENCH PRESS

Week 1: Flat Bench through Red Bands: 3 Rep MAX Week 2: Flat Bench through Red Bands: 2 Rep MAX Week 3: Flat Bench through Red Bands ; 1 Rep Max Week 4: Flat Bench: Regular rep 1 Rep MAX

MORE CHEST

5 SET TRI-SET

DB Bench: 15 reps Incline DB Bench: 15 reps Chest-supported DB Rows: 30 reps

5 SET TRI-SET

Bench Dips: 20 reps Underhand Barbell Rows: 15 reps DB Pullovers: 20 reps

ACCESSORY: 5 SETS EACH

Band Good Mornings: 20 reps Ab Wheels 20 reps

WALKING LUNGES

400m weighted

WARMUP: 3 SETS

Walking Lunges: 1-2 minutes Plank Hold: 30 seconds Superman Hold: 30 seconds Plank Hold: 30 seconds Bodyweight Squat: 20 reps

5 SET SUPERSET

Seated Military BB Press: 10 in front, 10 behind head reps Heavy Lat Pulldowns: 15 reps

5 SET SUPERSET

Neutral Grip DB Standing Press: 10 reps Regular DB Military Press: 10 reps T-Bar Rows: 20 reps

5 SET QUAD-SET

DB Lateral Raises: 10 reps DB Front Raises: 10 reps DB T's: 15 reps Rope Face Pulls: 20 reps

ACCESSORY: 5 SETS EACH

Band Good Mornings: 20 reps Ab Wheels 20 reps

WALKING LUNGES

800m unweighted

WARMUP: 3 SETS

Walking Lunges: 1-2 minutes Plank Hold: 30 seconds Superman Hold: 30 seconds Plank Hold: 30 seconds Bodyweight Squat: 20 reps

DEADLIFTS

Week 1: Conventional through Red Bands ; 3 Rep Max Week 2: Conventional through Red Bands ; 2 Rep Max Week 3: Conventional through Red Bands ; 1 Rep Max Week 4: Conventional No Red Bands ; 1 Rep Max

5 SET SUPERSET

Single-Leg KB Deadlift: 10 reps each leg Leg Press: 10 reps narrow, 10 reps medium-wide stance

4 SETS

Bulgarian Split Squats (rear foot elevated): 8 reps per leg as heavy as possible

ACCESSORY: 5 SETS EACH

Band Good Mornings: 20 reps Ab Wheels 20 reps

WALKING LUNGES

400m weighted

WARMUP: 3 SETS

Walking Lunges: 1-2 minutes Plank Hold: 30 seconds Superman Hold: 30 seconds Plank Hold: 30 seconds Bodyweight Squat: 20 reps

STARTER

Light DB Curls: 100 reps Light Tricep Pushdowns: 100 reps

5 SET SUPERSET

Incline DB Curls: 8 reps each arm, 5 ct. twist, 4 more reps Straight Bar Pushdowns: 10 reps close, 10 reps wide grip

5 SET SUPERSET

Cable Curls - Regular Grip: 10 reps Cable Curls - Overhand Grip: 10 reps Overhead Cable Tricep Extension: 20 reps

ACCESSORY: 5 SETS EACH

Band Good Mornings: 20 reps Ab Wheels 20 reps

WALKING LUNGES

400m unweighted

WALKING LUNGES

400-800m unweighted

WALKING LUNGES

400-800m unweighted