4amcrew Against the World

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

Use reds if you have reds 5-count eccentric, 1-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black 1 Red Week 2: 1 Black 2 Red Week 3: 1 Black 3 Red Week 4: 1 Black 3 Red

CONJUGATE DEADLIFT MAX

Week 1: 4 Mat Week 2: 3 Mat Week 3: 2 Mat Week 4: 1 Mat Opener for Meet

5 SET SUPERSET

Wide-Grip Pulldowns: 12-20 reps Heavy 1-Arm Cable Rows: 8-12 reps Kettle Bell Shrugs: 30 reps

5 SET SUPERSET

Under Grip Pulldowns: 10-15 reps Seated Rows: 15-25 reps Under Grip Low Cable Rows: 15-25 reps

5 SET SUPERSET

V-Bar Pulldowns: 10-15 reps 28 Method Shrugs - 7 regular, 7 really slow, 7 top, 7 bottom of movement Banded Arrows: 20 reps

BRICK CITY ABZ: 3 SETS

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

3 SETS

Ab Wheels: 25 reps Weighted Crunches: 25 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

Use reds if you have reds 3-count down, 3-count pause BAND WAVE Week 1: 1 Black 1 Red Week 2: 1 Black 2 Red Week 3: 1 Black 3 Red Week 4: 1 Black 3 Red

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps

Shrugs: 15 reps

Double Handle Face Pulls: 5 Rep progression Palms neutral & Palms down 1-1 2-2 3-3 4-4 5-5 reps

BICEP WARMUP: 1-2 SETS

Regular & Hammer Curls: 6 Rep Progression 1-1 2-2 3-3 4-4 5-5 reps

FLAT BENCH CONJUGATE

Band Overloads & Shrugs + REP OUT 3, 3, 3, 1, 1, 1 reps

Week 1: Close Grip Pause against Red Bands (If no bands go straight weight 3 Rep max)

Week 2: Close Grip Pause against Black Bands (If no bands go straight weight 2 Rep max)

Week 3: Close Grip Pause against 2 Red Bands (If no bands go straight weight 1 Rep Max)

Week 4: Opener No Bands for Meet (Go to touch n go max) *Always a max rep out of a medium weight after max is established to help with tricep power & pump

5 SET SUPERSET DB GAUNTLET

Incline: 15 reps Flat: 15 reps Decline: 15 reps Floor: 15 reps

5 SET SUPERSET

Cable Flys - from bottom: 20 reps Band Fly’s - from top: 20 reps

EXTRA TRICEPS: 5 SETS

1, 1, 1, 1, 1, 1 reps Conjugate Skulls Max to nose or forehead With Bench Bar

Week 1: 1 Red Band Week 2: 1 Black Band Week 3: 3 Rep Max No Bands Week 4: 1 Rep Max

In between sets - Light Pushdowns to stay warm

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

3 SET SUPERSET

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps

BACK SQUAT MAX EFFORT WORK

1-3 Rep Max

Week 1: Regular Bar – 3-count pause Week 2: Regular Bar – 3-count pause Week 3: Regular Bar - 1 count pause Week 4: Regular Bar - no pause

BAND WAVE Week 1: 1 Black 1 Red Week 2: 1 Black 2 Red Week 3: 1 Black 3 Red Week 4: 1 Black 3 Red

DEADLIFT SPEED WORK

6-8 sets of 2 reps

50% of max 55% of max 60% of max Rest week 4 - meet week

BODYBUILDING SHOW LEGS

Frank Zane Single Leg Extensions: 4 sets 20 reps Band or Leg Curls: 4 sets of 20 reps

5 SETS

Calf Raises: 25 reps Tib Bar or Tib Raises: 25 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 down 1-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black 1 Red Week 2: 1 Black 2 Red Week 3: 1 Black 3 Red Week 4: 1 Black 3 Red

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps

Shrugs: 15 reps

Face Pulls with Double Handle: 5 Rep Progression Palms neutral & Palms down 1-1 2-2 3-3 4-4 5-5 reps

5 SET SUPERSET

Close-Grip Floor Press: 8 reps (Add chains each set if available)

Overhand Fat Bar Shrugs: 12-15 reps

5 SETS TOTAL

Standing Barbell Military Press Close To Medium Grip Add choked red bands if you can 3-3-3-3-3 reps

Bent Over Lateral Raises: 15 reps

3 SETS TOTAL

Cable Lateral Raises: 2 sets of 20 reps (Hitting both sides is 1 set)

Dumbbell Pullovers: 15-20 reps

Incline Flys or Bamboo Press: 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

Freestyle no bands Work up to a 1 Rep Max

THE ORIGINAL GAUNTLET OF ARM HUGENESS (FROM 2011)

7-ARM EXERCISE CIRCUIT Bicep Exercises: 15 reps Tricep Exercises: 20 reps

Tricep Pushdowns: 20 reps Band Pushdowns: 20 reps Straight Bar Curls: 15 reps Preacher Bench Curls: 15 reps Skullcrushers: 20 reps Bench Dips: 20 reps Incline Dumbbell Curls: 8 reps, twist 5 count, then 4 more reps

Once done, rest for 2 minutes Repeat this for 5 sets

Your arms will feel ridiculous after this

ABS: 3-5 SETS

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

WALKING LUNGES

400-800 meters

5 SETS

Double Rotator Cuff Rotation: 30 reps

Face Pulls with Double Handle: 5 Rep Progression Palms neutral & Palms down 1-1 2-2 3-3 4-4 5-5 reps

SHRUG-A-MANIA

135/20 reps 225/20 reps 315/10 reps 405/10 reps 495/10 reps 405/10 reps 315/20 reps 225/50 reps

ABS: 3 SETS

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

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters