My Armz Exploded

THICK ASS BACK WARMUP: 2-3 SETS EACH

Good Mornings – Safety Bar or Cambered Bar: 15 reps GHD: 20 reps Low Back: 15 reps Roman Chairs: 100 reps

FRONT SQUAT

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

DEADLIFT MAX

Week 1: Sumo Pull through Bands Week 2: 1 Plate Deficit Max Conventional Week 3: Suspended Chain Good Mornings or Regular Low Bar Good Mornings Week 4: Meet Max

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

3 SET WARMUP

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

4 SET SUPERSET

REP HOLD METHOD Match the hold at top  or bottom each rep Contraction is 1 rep hold 1, 2 reps hold 2, up to 8 reps, hold 8

Weighted or Regular Pull-Ups: 6-10 reps ( REP HOLD) V-Bar Pulldowns 8-10 reps (REP HOLD) (Optional Light Chest - Incline 20 reps)

5 SET TRI-SET

T-Bar or Bent Over Rows: 8 reps Seated Rows: 20 reps heavy as possible 1-Arm Rows: 8 reps (Optional Light Chest Push-ups: 20 reps)

6 SET TRI-SET

Dumbbell Flyes: 12-15 reps Dumbbell Pullovers: 20 reps heavy

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 REP ABS TO START

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

WARMUP: 2-3 SETS EACH

Good Mornings – Safety Bar or Cambered Bar: 15 reps GHD: 20 reps Low Back: 15 reps

FRONT SQUAT

1-count pause to a MAX 3, 3, 3, 1, 1, 1 reps Bands are optional

3 SET WARMUP

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

CONJUGATE SINGLES

To a MAX

Week 1: 3-count Pause Against Minis Week 2: Close Grip Week 3: 1 Count Pause Against Minis Week 4: Meet Grip 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

4 SET TRI-SET

Incline Smith Press or Free Bar: 15 reps Behind The Neck Pulldowns or Face Pulls: 20 reps DB Kickbacks with a Twist: 20 reps

5 SET TRI-SET

Arnold Press: 6-12 reps Lateral Raises: 25 reps per side Heavy Pushdowns: 20 reps

6 SET SUPERSET

Bent Over Rear Delt Flys: 15 reps Skullscrushers: 12-20 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

2-3 SETS EACH

Good Mornings – Safety Bar or Cambered Bar: 15 reps GHD: 20 reps Low Back: 15 reps Roman Chairs: 100 reps

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

10 X 10 X 10

Leg Extensions Stiff Leg Deadlifts Heavy Back Extensions

Seated Calves: 5 sets of 20 reps

WALKING LUNGES

400-800 meters

250 REP ABS TO START

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

2-3 SETS EACH

Good Mornings – Safety Bar or Cambered Bar: 15 reps GHD: 20 reps Low Back: 15 reps Roman Chairs: 100 reps

FRONT SQUAT

No Pause 3, 3, 3, 1, 1, 1 reps Bands are optional

3 SET WARMUP

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

4 SET SUPERSET

Regular WIDE Pull-ups: To Failure Incline Barbell Press: 20 reps

5 SET SUPERSET

Dumbbell Flyes: 15 reps Seated Rows: 15 reps Dumbbell Pullovers: 15 reps

6 SET TRI-SET

V-bar pulldowns or Chin-ups: 12-15 reps Illegal Wide Grip (feet up): 20 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

WARMUP: 2-3 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 FRONT SQUAT then BACK SQUAT immediately 3, 3, 3, 1, 1, 1 reps

250 REP ABS

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

5 SET TRI-SET

Straight Bar Curls: 8 reps Incline Dumbbell Curls: 6 reps, 5-count twist, then 2 more reps Cable Curls: 30 reps

5 SET TRI-SET

Straight Bar Pushdowns: 20 full reps, 20 quarter reps Bodyweight Skulls: 5-10 reps Band Pushdowns: 30 reps

5 SET TRI-SET

Skullcrushers: 20 reps

Regular Curls & Hammer Curls (REP PROGRESSION BICEPS up to 6 reps)

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters