Super Summer Jacked

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 Red 1 Black Week 2: 2 Red 1 Black Week 3: 3 Red 1 Black Week 4: 0 Bands

CONJUGATE DEADLIFT MAX

Week 1: Rack Pull Week 2: Off Ground Sumo or Conventional - against reds Week 3: Off 3 mats - against black bands Week 4: 1 Rep Conventional 1 Sumo Superset Max

3-5 SET HAMSTRING SUPERSET

GHD or Hammy Strap: 12 reps Banded Hamstrings: 30 reps

5 SET BACK SUPERSET

Pulldowns: 20 reps 1-Arm Rows: 10 reps Chin-ups: 5 reps

5 SET BACK SUPERSET

Seated Row: 20 reps T-Bar or Barbell Shrugs: 10 reps V-Bar Pulldowns: 5 reps

BRICK CITY ABZ: 3 SETS

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

3 SETS EACH

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 5 count eccentric, 3 count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Red 1 Black Week 2: 2 Red 1 Black Week 3: 3 Red 1 Black Week 4: 0 Bands

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps Shrugs: 15 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 GVT

Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 10 reps

*Superset with a low cable row or shrugs 10-20 reps

5 SET SUPERSET

Band Arrows: 20 reps Chest Flys: 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: Red band, 5 rep max Week 2: Red band, 3 rep max Week 3: Red band, 1 rep max Week 4: Red band, 8 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

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 (use regular bar if you don’t have special bars)

Week 1: Straight Bar - 3-count pause Week 2: Straight Bar or Speciality – 3-count pause Week 3: Straight Bar or Speciality – 3-count pause Week 4: Regular Bar – 1-count pause

BAND WAVE Week 1: 1 Red 1 Black Week 2: 2 Red 1 Black Week 3: 3 Red 1 Black Week 4: 0 Bands

CONVENTIONAL DEADLIFT SPEED WORK

6-8 sets of 2 reps

50% of max 55% of max 60% of max 65% of max

4 SET SUPERSET

Hammy Strap or Leg Curls: 5-12 reps Banded Leg Curls: 25 reps

5 SET SUPERSET

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 no pause 1, 1, 1, 1, 1 reps

BAND WAVE Week 1: 1 Red 1 Black Week 2: 2 Red 1 Black Week 3: 3 Red 1 Black Week 4: 0 Bands

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps Shrugs: 15 reps

3 PART PRESSING

Incline: 5 sets of 5 reps *V-bar Pulldowns between sets to stay warm

5 SET SUPERSET

Close-Grip Floor Press: 8 reps (straight weight) Low Cable Rows: 20 reps

8 SET SUPERSET

Standing Barbell Military Press: 8 reps Close To Medium Grip

Bent Over Laterals: 12-15 reps

NEED MORE? 5 SETS

Front Raises: 20 reps Face-pulls: 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

ALTERNATIVE THURSDAY

*My baseball kids workout

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 no pause 1, 1, 1, 1, 1 reps

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

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps Shrugs: 15 reps

POWER CLEAN CONJUGATE MAX

Week 1: 1 Rep Max from floor Week 2: 1 Rep Max from 1 thick mat Week 3: 1 Rep Max from hang Week 4: 1 Rep Max from floor

JUMPING CONJUGATE MAX

Week 1: Seated Box Jump Week 2: No Step Box Jump Week 3: Seated Box Jump (3lb ankle weights) Week 4: No Step Box Jump 3lb ankle weights)

5-8 SETS TOTAL

Standing Barbell Military Press: 8 reps Close To Medium Grip

Bent Over Laterals: 12-15 reps

NEED MORE? 5 SETS

Add Front Raises: 20 reps Face-pulls: 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

100 REP EXPLOSION WARMUP

Bicep Curls (45 lb bar) Can’t set it down till you reach 100 -1 set

Skullcrusher (45 lb bar) Can’t rack it till you reach 100 - 1 set

3-5 SET SUPERSET

REP PROGRESSION: 1-1-1 2-2-2 3-3-3 to 5/6 REPS Regular Curls Hammer Curls

Bench Dips or Regular: 10-30 reps Pushdowns: 10 Heavy then 20 Pump reps

3-5 ROUNDS

Quick Gauntlet Finisher

Band Pushdowns: 30 reps Overhead Tricep Extensions with Barbell: 15 reps Double Arm Incline Dumbbell Curls: 15 reps Dumbbell Rollbacks: 15 reps Alternative Dumbbell Curls: 15 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