.5: Flexn on the World

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts (single leg): 15 reps each side Full Sit Ups: 30 reps

DB FRONT SQUAT

3-count pause, 25 reps 1 set as heavy as possible

5-WAY STIFF LEG DEADLIFT: 3 SETS

Feet touching: 20 reps Close to shoulder width: 20 reps Shoulder width: 20 reps Sumo toes forward: 20 reps Sumo toes out: 20 reps

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

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Band Pulldowns/Pullovers: 50 reps

4-7 SET SUPERSET

Medium to Wide Grip Pull-Ups-Failure (must equal 50-100 reps within workout total)

Sub Heavy Pulldowns - wide grip Try to get more pull-ups each week (Light Chest in between – Incline Dumbbells 20 reps)

STRETCH & SQUEEZE: 5 SET TRI-SET

Banded Seated Rows: 8-20 reps (2-count stretch, 1 count squeeze)

Double Dumbbell Bent Over Rows: 8 reps (1 count stretch 1 count squeeze)

(Light Chest – Flat Dumbbells 20 reps)

5 SET TRI-SET

Double or Single Dumbbell Pullovers: 20 reps heavy (2 count stretch 1 count squeeze)

Shrugs: 20 reps heavy (2 count stretch 1 count squeeze)

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts (single leg): 15 reps each side Full Sit Ups: 30 reps

DB FRONT SQUAT

1-count pause 25 reps 1 set as heavy as possible

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps

BENCH WORK

As Heavy as Possible

Week 1: 5x30 reps Week 2: 4x25 reps Week 3: 40,30,20,30 Week 4: 4x30 reps 1 count pause

20 Band Face Pulls in between sets

4 SET SUPERSET

Arnold Incline Dumbbell Curls: 25 reps DB Skullcrushers: 25 reps

5 SET TRI-SET

Push-ups: To Failure count number each set Band Pushdowns

5 SET TRI-SET

DB Flys: 25 reps Band Pushdowns; 50 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts (single leg): 15 reps each side Full Sit Ups: 30 reps

BACK SQUAT

Week 1: 20 lb dumbbells, as many reps as possible in 5 minutes

Week 2: 30 lb dumbbells, as many reps as possible in 5 minutes

Week 3:  15 lb dumbbells, as many reps as possible in 5 minutes

Week 4: 10 lb dumbbells, as many reps as possible in 5 minutes

ACCESSORY: 4 SET SUPERSET

DB Heavy Belt Walks: 1 minute Band Hamstring Curls: 25 reps

3 SET TRI-SET

Ab Wheels: 25 reps Straight Leg Lifts (on ground): 15 reps

2-3 SET TRI-SET

Isometric Lunges" 1-3 minutes per side Isometric Slant Squats: 1-3 minutes

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts (single leg): 15 reps each side Full Sit Ups: 30 reps

FRONT SQUAT

REST (or take something light)

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Band Pulldowns: 20-50 reps

5 SET SUPERSET

Pull-ups: To Failure Dumbbell Bench Press: 30 reps

5 SET PUMP-SET

Incline Dumbbells: 25 reps Band Pulldowns: 25 reps

5 SET PUMP-SET

Flat Dumbbell Bench: 25 reps Double DB Rows: 25 reps

3 SET PUMP-SET

Band Flys (high & low): 15 Reps each Stiff Arm Band Pulldowns: 20 reps

3 SET PUMP-SET

Dips: 30 reps Push-ups: 30 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts (single leg): 15 reps each side Full Sit Ups: 30 reps

FRONT SQUAT & BACK SQUAT: 1-1

To a Max gotta front squat it first

SHOULDER & ARMZ: 5 SET TRI-SET

Dumbbell Military Press: 25 reps

Dumbbell Rep Progression Laterals & Frontals: 6 reps

Band Triceps Pushdowns: 20 reps

5 SET SUPERSET

DB Cheat Curls: 8-12 reps

Dumbbell Rep Progression Regular & Hammer: 6 reps

Band Triceps: 20 reps

5 SET SUPERSET

DB Skulls: 25 reps

Rep Progression Rollbacks & Elbows-out Press: 6 reps Band Face Pulls: 20 reps

100 REP EXPLOSION

Wrist Curls: 1 set of 100 reps Bench Dips: 1 set of 100 reps Band Curls: 1 set of 100 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters