I Wanna Benz

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

No Pause to a Max 3, 3, 3, 1, 1, 1 reps

Band Wave Week 1: 3 RED Week 2: 4 RED Week 3: 4 RED Week 4: 0 Bands

DEADLIFT MAX

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

Week 1: 3 mats (against reds) if available Week 2: 2 mats (against reds) Week 3: 1 mat (against reds) Week 4: No mats no bands

5 SET SUPERSET

Pull-ups: 12 reps GHD or Hammy Strap: 12 reps Banded Arrows: 30 reps

5 SET SUPERSET

Chin-ups: 12 reps Behind the Neck Lat Pulldowns: 15 reps Stiff Leg Dumbbells: 15 reps

5 SET SUPERSET

High Reps

Seated Rows: 20 reps Banded or Regular Hamstring Curls: 20 reps Stiff Arm Pulldowns with Cable: 20 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

Band Wave Week 1: 3 RED Week 2: 4 RED Week 3: 4 RED Week 4: 0 Bands

UPPER BACK WARMUP: 3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps

FLAT BENCH PYRAMID WORK

Warmup, then 8, 6, 4, 2 reps

Week 1: Pause 1/2 way down, then regular rep Week 2: 3-count pause on chest Week 3: 1-count pause on chest Week 4: Regular reps

OR

Conjugate Max

Week 1: 4-board Week 2: 3-board Week 3: 2-board Week 4: 1 board or off chest

INCLINE BARBELL BENCH: 4-6 SETS

6, 6, 6, 6 reps Working up to a 6 rep Max All Weeks

Week 1: 2-stop pause Week 2: 5 count down & press Week 3: 1-count pause Week 4: Regular reps

*Superset with below back exercises* Face Pulls: 15-20 reps or Cable Shrugs

SHOULDER PYRAMID WORK

Standing Barbell Press Warmup, then 8, 6, 4, 2 reps

5 SET SUPERSET

DipS: 20 reps Chest Flys: 20 reps Triceps Skulls: 20 reps

5 SETS

Straight Leg Raises: 20 reps Knee-ups: 20 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

BACK SQUAT MAX EFFORT WORK

Week 1: Bow Bar or Straight Bar – 3 reds Week 2: Bow Bar or Straight Bar – 4 reds Week 3: Bow Bar or Straight Bar – 4 reds Week 4: Bow Bar or Straight Bar – No Reds

HAMMY STRAP

3 sets to Failure

BODYBUILDING LEG PUMP: 3-5 SETS

GHD: 15 reps Slant Board Squats: 20 reps

2 SETS

Single-Leg Leg Extensions:: 100 reps light Single-Leg Hamstrings Banded Curls: 100 reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

3-count pause to a Max 3, 3, 3, 1, 1, 1 reps

Band Wave Week 1: 3 RED Week 2: 4 RED Week 3: 4 RED Week 4: 0 Bands

UPPER BACK WARMUP: 3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps

POWER: FLOOR PRESS WORK

3-Way Floor Press & 20 Band Pull Aparts

So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from

Week 1: 40% Current Max 3 close, 3 medium, 3 wide

Week 2: 45% Current Max 3 close, 3 medium, 3 wide

Week 3 – 50% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 55% Current Max 3 close, 3 medium, 3 wide

1970’s POP: 6-8 SETS

Incline Barbell Bench Press: 6-8x12 (high touch point) Pull-ups: 10 reps Stiff Arm Pulldowns: 20 reps

SERGE NUBRET 1970’s PUMP: 4-6 SETS

Wide Grip Light 3/4 Flat Bench Pumpers 12-15 reps Dumbbell Bench (Press & Squeeze twisting in): 12-15 reps Chest Flys: 12-15 reps

3 SET SUPERSET

Gangster Press: 15 reps Tricep Pushdowns: 20 reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

No Pause to a Max No Bands Gangstere-out 3, 3, 3, 1, 1, 1 reps

DEADLIFT MAX

Extra Position Practice All to a MAX 3, 3, 3, 1, 1, 1 reps

Week 1: 0-1 mat Week 2: 1-2 mats Week 3: 2-3 mats Week 4: 3-4 mats

WARMUP PUMP: 5 SET SUPERSET

Cable Bicep V-bar Curls: 30 reps V-bar Overhead Press - bottom pulley seated: 30 reps Lateral Raises: 30 reps

RIDICULOUS PUMPARAMA: 3-5 SET TRI-SET

Skullcrushers: 20/20/20/20 reps Chin/nose/forehead/bench

HEAVY REP PROGRESSION: 3-5 SETS

Rep Progression: 1-1 2-2 3-3 4-4 reps

Regular Curls Hammer Curls

Frontal Raises: 20 reps (all the way up Arnold style)

3-5 SET SUPERSET

Heavy Dumbbell Rollbacks: 8-15 reps Light Elbows-out Press: 20 reps Incline Curls: 10 hammer, 10 regular reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters