LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

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

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

 

CONJUGATE DEADLIFT MAX

SMALL DEFICIT BAND WAVE *This is a complete test phase on bands AND same pull

Week 1: 1 Thin Mat + Red Band Week 2: 1 Thin Mat + Red Band & Micro Orange Band Week 3: 1 Thin Mat + Black Band Week 4: 1 Thin Mat + Black & Micro Orange Band

 

5 SET TRI-SET

Weighted GHD: 5-8 reps Ankle Weight Hamstrings: 30 reps

 

5 SET BACK SUPERSET

Ultra Wide High Rep Pulldowns: 30 reps Cable 1-Arm Rows: 10-20 reps

 

5 SET BACK SUPERSET

Undergrip High Rep Pulldowns: 30 reps 1-Arm Pulldowns: 10-20 reps

 

5 SET BACK SUPERSET

V-Bar High Rep Pulldowns: 30 reps Cable Low Rows: 10-20 reps reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 50 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

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

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thin Mat Week 2: 1 Thin Mat + Red Band Week 3: 1 Thin Mat Week 4: 1 Thin Mat

 

4 SET TRI-SET

Weighted GHD: 5-7 reps Ankle Weight Hamstrings: 25 reps

 

4 SET BACK SUPERSET

Ultra Wide High Rep Pulldowns: 25 reps Cable 1-Arm Rows: 10-15 reps

 

4 SET BACK SUPERSET

Undergrip High Rep Pulldowns: 25 reps 1-Arm Pulldowns: 10-15 reps

 

4 SET BACK SUPERSET

V-Bar High Rep Pulldowns: 25 reps Cable Low Rows: 10-15 reps reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 40 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

3 SET TRI-SET

Weighted GHD: 5-7 reps Ankle Weight Hamstrings: 20 reps

 

3 SET BACK SUPERSET

Ultra Wide High Rep Pulldowns: 20 reps Cable 1-Arm Rows: 10 reps

 

3 SET BACK SUPERSET

Undergrip High Rep Pulldowns: 20 reps 1-Arm Pulldowns: 10 reps

 

3 SET BACK SUPERSET

V-Bar High Rep Pulldowns: 20 reps Cable Low Rows: 10 reps reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk: 30 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

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

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

 

WARMUP: 2-3 SETS

Banded Arrows: 20 reps Rotator Cuff: 20 reps V-Bar Pulldowns: 20 reps

 

CONJUGATE BENCH

*Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: % of Max Work Sets 1RM = 300 165 x 10 (55%) 195 x 8 (65%) 225 x 6 (75%) 255 x 4 (85%) 265 x 3 (88.5%) 275 x 2 (92.5%) 225 x 6 (75%)

**Work your own % Max into these**

Week 2: 5 sets of 5 reps *Pick a weight you can get all sets of 5 reps with that’s challenging

Week 3: 10 sets of 10 reps (German Volume)

Week 4: Speciality Bar Max Out (your pick) *If you don’t have a speciality bar, do close grip max

 

3-WAY INCLINE: 3 SETS

10/10/10 reps Close/Medium/Wide

Dumbbell Flys: 15 reps

 

3 SET SUPERSET

Band Flys - Standing From the Top: 15-20 reps Band Fly - Seated From the Bottom: 15-20 reps

 

TRICEPS: 5 SETS

EZ Bar Skullcrushers: 15 reps Overhead Seated Cable Extensions: 20 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 50 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

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

 

WARMUP: 2 SETS

Banded Arrows: 15-20 reps Rotator Cuff: 15-20 reps V-Bar Pulldowns: 15-20 reps

 

CONJUGATE BENCH

*Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: % of Max Work Sets 1RM = 300 165 x 10 (55%) 195 x 8 (65%) 225 x 6 (75%) 255 x 4 (85%) 265 x 3 (88.5%) 275 x 2 (92.5%) 225 x 6 (75%)

**Work your own % Max into these**

Week 2: 5 sets of 5 reps *Pick a weight you can get all sets of 5 reps with that’s challenging

Week 3: 8 sets of 8 reps (German Volume)

Week 4: Speciality Bar Max Out (your pick) *If you don’t have a speciality bar, do close grip max

 

3-WAY INCLINE: 3 SETS

8/8/8 reps Close/Medium/Wide

Dumbbell Flys: 12 reps

 

2-3 SET SUPERSET

Band Flys - Standing From the Top: 15 reps Band Fly - Seated From the Bottom: 15 reps

 

TRICEPS: 4 SETS

EZ Bar Skullcrushers: 12 reps Overhead Seated Cable Extensions: 15 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 40 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

WARMUP: 2 SETS

Banded Arrows: 15 reps Rotator Cuff: 15 reps V-Bar Pulldowns: 15 reps

 

CONJUGATE BENCH

*Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: % of Max Work Sets 1RM = 300 165 x 10 (55%) 195 x 8 (65%) 225 x 6 (75%) 255 x 4 (85%) 265 x 3 (88.5%) 275 x 2 (92.5%) 225 x 6 (75%)

**Work your own % Max into these**

Week 2: 5 sets of 5 reps *Pick a weight you can get all sets of 5 reps with that’s challenging

Week 3: 5 sets of 5 reps (German Volume)

Week 4: Speciality Bar Max Out (your pick) *If you don’t have a speciality bar, do close grip max

 

3-WAY INCLINE: 2-3 SETS

5/5/5 reps Close/Medium/Wide

Dumbbell Flys: 10 reps

 

2 SET SUPERSET

Band Flys - Standing From the Top: 12 reps Band Fly - Seated From the Bottom: 12 reps

 

TRICEPS: 3 SETS

EZ Bar Skullcrushers: 10 reps Overhead Seated Cable Extensions: 12 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk: 30 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 2 Red (3 REP MAX) Week 2: 1 Black 1 Red (2 REP MAX) Week 3: 3 Red (1 REP MAX) Week 4: 0 Bands (1 REP MAX)

 

3 SET SUPERSET

Heavy Walking Lunges: 5 reps Low Back Extensions: 8 reps

 

3 SET SUPERSET

Weighted GHD: 5-8 reps Ankle Weight Hamstrings: 30 reps

OR

CONJUGATE BOX JUMPS

Week 1: Bound Side To Side 2 times, then 1 Step Max

Week 2: Standing with Dumbbells Max: 20-30 inches you pick

Week 3: 1 Step Max with 5-lb Ankle Weights

Week 4: Max Box Jump - Get up!!

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 50 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

BACK SQUAT MAX EFFORT WORK

Week 1: 3 Rep Max Week 2: 2 Rep Max Week 3: 1 Rep Max Week 4: 1 Rep Max

 

2-3 SET SUPERSET

Heavy Walking Lunges: 5 reps Low Back Extensions: 6 reps

 

2-3 SET SUPERSET

Weighted GHD: 5-7 reps Ankle Weight Hamstrings: 25 reps

OR

CONJUGATE BOX JUMPS

Week 1: Bound Side To Side 2 times, then 1 Step Max

Week 2: Standing with Dumbbells Max: 20-30 inches you pick

Week 3: 1 Step Max with 5-lb Ankle Weights

Week 4: Max Box Jump - Get up!!

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 40 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

2 SET SUPERSET

Heavy Walking Lunges: 5 reps Low Back Extensions: 6 reps

 

2 SET SUPERSET

Weighted GHD: 5-7 reps Ankle Weight Hamstrings: 20 reps

OR

CONJUGATE BOX JUMPS

Week 1: Bound Side To Side 2 times, then 1 Step Max

Week 2: Standing with Dumbbells Max: 20-30 inches you pick

Week 3: 1 Step Max with 5-lb Ankle Weights

Week 4: Max Box Jump - Get up!!

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk: 30 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

3-count pause to a sub max rep (leave 1 or 2 reps in the tank) 3, 3, 3, 1, 1, 1 reps

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

 

8 SET SUPERSET

Ultra Wide High Rep Pulldowns: 20 reps Incline Barbell Bench Press (high touch point): 12 reps

 

8 SET SUPERSET

Dumbbell Flat Bench: 15 reps Flat Chest Flys: 15 reps Seated Rows: 20 reps

 

RUN THE RACK SHOULDERS

1 set each for 10-20 reps

Dumbbell Military Press Start at 15 lbs, increasing each set (15, 20, 25, 30, 35+)

Lateral Raises Start at 5 lbs, increasing each set (5, 8, 10, 12, 15, 20)

Front Raises Start at 5 lbs, increasing each set (5, 8, 10, 12, 15, 20)

Finish with 100 Banded Arrows

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 50 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

3-count pause to a sub max rep (leave 1 or 2 reps in the tank) 3, 3, 3, 1, 1, 1 reps

 

7 SET SUPERSET

Ultra Wide High Rep Pulldowns: 15 reps Incline Barbell Bench Press (high touch point): 10 reps

 

7 SET SUPERSET

Dumbbell Flat Bench: 12 reps Flat Chest Flys: 12 reps Seated Rows: 15 reps

 

RUN THE RACK SHOULDERS

1 set each for 10-15 reps

Dumbbell Military Press Start at 15 lbs, increasing each set (15, 20, 25, 30, 35+)

Lateral Raises Start at 5 lbs, increasing each set (5, 8, 10, 12, 15, 20)

Front Raises Start at 5 lbs, increasing each set (5, 8, 10, 12, 15, 20)

Finish with 80 Banded Arrows

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 40 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

6 SET SUPERSET

Ultra Wide High Rep Pulldowns: 12 reps Incline Barbell Bench Press (high touch point): 8 reps

 

6 SET SUPERSET

Dumbbell Flat Bench: 10 reps Flat Chest Flys: 10 reps Seated Rows: 12 reps

 

RUN THE RACK SHOULDERS

1 set each for 10-12 reps

Dumbbell Military Press Start at 15 lbs, increasing each set (15, 20, 25, 30, 35+)

Lateral Raises Start at 5 lbs, increasing each set (5, 8, 10, 12, 15, 20)

Front Raises Start at 5 lbs, increasing each set (5, 8, 10, 12, 15, 20)

Finish with 80 Banded Arrows

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk: 30 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

No bands Wrap up, Belt, Max Effort

 

BICEP RIDICULOUSNESS: 5 SETS

EZ Barbell Curls: 30 reps Alternating Heavy Standing Dumbbell Curls: 8-12 reps Bicep Machine: 30 reps Regular & Hammer Rep Progression Curls: 6 reps

 

TRICEP RIDICULOUSNESS: 5 SETS

3-Way Straight Bar Pushdowns: 20/20/20 reps Heavy Straight Bar Skullcrushers: 12-15 reps Seated Overhead V-Bar Extensions: 20 reps Single Rope Pushdowns: 20 reps per arm

 

If you need more...

 

3 SET SUPERSET

Incline Curls with a Twist: 8 reps, twist 5-count, 4 more Bodyweight Skullcrushers: 8-20 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 50 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

No bands Wrap up, Belt, Max Effort

 

BICEP RIDICULOUSNESS: 4 SETS

EZ Barbell Curls: 25 reps Alternating Heavy Standing Dumbbell Curls: 8-10 reps Bicep Machine: 25 reps Regular & Hammer Rep Progression Curls: 5 reps

 

TRICEP RIDICULOUSNESS: 4 SETS

3-Way Straight Bar Pushdowns: 18/18/18 reps Heavy Straight Bar Skullcrushers: 12 reps Seated Overhead V-Bar Extensions: 15 reps Single Rope Pushdowns: 15 reps per arm

 

If you need more...

 

2 SET SUPERSET

Incline Curls with a Twist: 8 reps, twist 5-count, 4 more Bodyweight Skullcrushers: 8-15 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 40 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

BICEP RIDICULOUSNESS: 3 SETS

EZ Barbell Curls: 20 reps Alternating Heavy Standing Dumbbell Curls: 8 reps Bicep Machine: 20 reps Regular & Hammer Rep Progression Curls: 4 reps

 

TRICEP RIDICULOUSNESS: 3 SETS

3-Way Straight Bar Pushdowns: 16/16/16 reps Heavy Straight Bar Skullcrushers: 10 reps Seated Overhead V-Bar Extensions: 12 reps Single Rope Pushdowns: 12 reps per arm

 

If you need more...

 

2 SET SUPERSET

Incline Curls with a Twist: 6 reps, twist 5-count, 4 more Bodyweight Skullcrushers: 8-15 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk: 30 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

LEVEL 3

5-8 SET SUPERSET

Ultra Wide High Rep Pulldowns: 20-50 reps Incline Barbell Bench Press (high touch point): 20-30 reps

 

5-8 SET SUPERSET

Dumbbell Flat Bench: 15 reps Flat Chest Flys: 15 reps Seated Rows: 20 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 50 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

5-7 SET SUPERSET

Ultra Wide High Rep Pulldowns: 20-40 reps Incline Barbell Bench Press (high touch point): 20-25 reps

 

5-7 SET SUPERSET

Dumbbell Flat Bench: 12 reps Flat Chest Flys: 12 reps Seated Rows: 15 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 40 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

5-6 SET SUPERSET

Ultra Wide High Rep Pulldowns: 20-30 reps Incline Barbell Bench Press (high touch point): 15-20 reps

 

5-6 SET SUPERSET

Dumbbell Flat Bench: 10 reps Flat Chest Flys: 10 reps Seated Rows: 12 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk: 30 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

LEVEL 3

BICEP RIDICULOUSNESS: 1-2 LIGHTER SETS

EZ Barbell Curls: 30 reps Alternating Heavy Standing Dumbbell Curls: 8-12 reps Bicep Machine: 30 reps Regular & Hammer Rep Progression Curls: 6 reps

 

TRICEP RIDICULOUSNESS: 1-2 LIGHTER SETS

3-Way Straight Bar Pushdowns: 20/20/20 reps Heavy Straight Bar Skullcrushers: 12-15 reps Seated Overhead V-Bar Extensions: 20 reps Single Rope Pushdowns: 20 reps per arm

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 50 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

BICEP RIDICULOUSNESS: 1-2 LIGHTER SETS

EZ Barbell Curls: 25 reps Alternating Heavy Standing Dumbbell Curls: 8-10 reps Bicep Machine: 25 reps Regular & Hammer Rep Progression Curls: 5 reps

 

TRICEP RIDICULOUSNESS: 1-2 LIGHTER SETS

3-Way Straight Bar Pushdowns: 18/18/18 reps Heavy Straight Bar Skullcrushers: 12 reps Seated Overhead V-Bar Extensions: 15 reps Single Rope Pushdowns: 15 reps per arm

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk: 40 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

BICEP RIDICULOUSNESS: 1-2 LIGHTER SETS

EZ Barbell Curls: 20 reps Alternating Heavy Standing Dumbbell Curls: 8 reps Bicep Machine: 20 reps Regular & Hammer Rep Progression Curls: 4 reps

 

TRICEP RIDICULOUSNESS: 1-2 LIGHTER SETS

3-Way Straight Bar Pushdowns: 16/16/16 reps Heavy Straight Bar Skullcrushers: 10 reps Seated Overhead V-Bar Extensions: 12 reps Single Rope Pushdowns: 12 reps per arm

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk: 30 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes