.5

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Stiff Leg Deadlifts: 25 reps Roman Chair Abs: 50 reps Supermans: 3 minutes

DB FRONT SQUAT

30 reps No pause, Heavy as possible

DEADLIFT MAX

30 reps

Week 1: Stiff Leg - touch the floor Week 2: Sumo Stiff Leg - touch the floor Week 3: Sumo, touch & go Week 4: Mid Shin, conventional

NASTY BACK PUMP: 5 SET SUPERSET

Wide Grip Pull-ups: To Failure Under-grip DB Rows: 20 reps DB Shrugs: 20 reps

5 SET SUPERSET

Band Seated Rows: 25 reps Band Pulldowns: 25 reps

5 SET SUPERSET

Dumbbell Pullovers: 20 reps Band Stiff Arm Pullovers: 20 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Stiff Leg Deadlifts: 25 reps Roman Chair Abs: 50 reps Supermans: 3 minutes

DB FRONT SQUAT

30 reps 1-count pause, Heavy as possible

WARMUP TRI-SET: 3 SETS

Band Pull Aparts: 25 reps Wide Grip Pull-ups: To Failure Stiff Arm Band Pulldowns: 25 reps

MAX EFFORT BENCH

Week 1: 3-Count Pause on chest working to a 20 RM 4 backdown sets lighter 15, 15, 15, 15 reps

Week 2: 2-Stop Pause (halfway down pause and pause on chest) Working to a 20 RM 4 backdown sets lighter 15, 15, 15, 15 reps

Week 3: 1-Count Pause on chest Working to a 20 RM 4 backdown sets lighter 15, 15, 15, 15 reps

Week 4: Touch N Go Working to a 20 RM 4 backdown sets lighter 15, 15, 15, 15 reps

25 reps of Rope Face Pulls In between each

5 SET SUPERSET

Incline Dumbbell Bench Press 20, 15, 12, 10, 5 reps

Bench Dips: 10-30 reps

3 SET SUPERSET

Dumbbell Pullovers: 20 reps Heavy Ass DB rollbacks: 12 reps Band Extensions: drop set 30 & 30 (2 strength bands)

3 SET SUPERSET

Arnold Chest Flys – feet up: 12 reps Band Fly: 20 reps Push-ups: 20 reps Kickbacks: 20 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Stiff Leg Deadlifts: 25 reps Roman Chair Abs: 50 reps Supermans: 3 minutes

DB BACK SQUAT

30 reps 1-count pause, Heavy as possible

STIFF LEG DEADLIFTS: 3-5 SETS

5-Way Deadlifts: 15 reps each Feet close, medium, shoulder width, sumo toes straight, toes out

Hamstrings: 30 reps bands

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters weighted

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Stiff Leg Deadlifts: 25 reps Roman Chair Abs: 50 reps Supermans: 3 minutes

DB FRONT SQUAT

30 reps 3-count pause, Heavy as possible

2 SET WARMUP

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

10 SETS

DB Incline Bench Press: 15 reps Pull-ups or Chin-ups: 5-10 reps

10 SETS

DB Bench Press: 15 reps Pull-ups or Chin-ups: 5-10 reps

5 SET PUMP-SET

Band Fly: 20 reps Dumbbell Pullovers: 20 reps Ab Wheels: 30 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Stiff Leg Deadlifts: 25 reps Roman Chair Abs: 50 reps Supermans: 3 minutes

DB FRONT SQUAT

50 reps No Pause, Heavy as possible

GAUNTLET OF HUGENESS (AS A WARMUP)

Band Pushdowns: 50 reps Dumbbell Curls: 15 reps Dumbbell Hammer Curls: 15 reps Skullcrushers: 30 reps Bench Dips or Elbow Out Press on Incline: 30 reps Twisting Incline Dumbbell Curls: 15 reps

Once done, rest for 2 minutes Repeat this for 3 sets Your arms will feel ridiculous

3-5 ROUNDS

Do Biceps -Shoulders -Triceps Then back to the top 5 rounds total

Incline Alternating Dumbbell Curls: 8 Reps twist then 4 more reps Drop-set Incline DB Regular & Hammer Curls Rep Progression: 6 -8 reps

3-5 SET SUPERSET

Heavy Dumbbell Military Press: 8 Reps Drop-set Ts & Arrows Rep Progression: 6-8 reps

Dumbbell Skulls / Rollbacks: 8 Reps Drop-set Elbows-out Press (chest & neck) Rep Progression: 6-8 reps

Band Pull Aparts: 10 minutes straight

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m