Early Release &; GET STACKED 26 &; GAME ON

[s3bubble codes="sPXD43699" /]

WARMUP -- 2 SETS Walking Lunges: 1 minute Back Extensions: 20 reps Rotator Cuff: 20 reps

FRONT SQUAT  *2 Count Pause *To a MAX | 1,1,1,1,1

(Work up to a 1 rep max using singles) (Add 3 weeks band protocol if available)

DEADLIFT -- To a MAX | 1,1,1,1,1 Week 1: Sumo Deadlift off 2 Mats (or 1 Bumper Plate) Week 2: Conventional Deadlift off 2 Mats (or 1 Bumper Plate) Week 3: Sumo Deadlift off 4 Mats (or 2 Bumper Plates) Week 4: Conventional Deadlift off 4 Mats (or 2 Bumper Plates)

(Add bands if you have them available)

10 SET SUPERSET HEAVY Seated Rows: 10 reps Wide Grip Pulldowns: 10 reps

10 SETS WITH 10 SECONDS REST DB Shrugs: 10 reps

10 SETS WITH 10 SECONDS REST GHD or Back Extensions : 10 reps

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

WALKING LUNGES 400-800m (weighted if needed)

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

[s3bubble codes="TAnt44353" /]

WARMUP -- 2 SETS or MADUPZ Warmup - Walking Lunges: 1 minute Back Extensions: 20 reps Rotator Cuff: 20 reps

HIGH BAR BACK SQUAT *1,1,1,1,1 ( Use singles to work up to a Max weight on this variation) *With 1 Second Pause

BENCH PRESS *Conjugate of the next 4 weeks.  Work up to a MAX WEIGHT -- Against Bands is Optional.  So each week you will test yourself 1,1,1,1,1,1 working up till you are at a 1 rep max weight

WEEK 1: Bench Press -- Commercial Gym -- 2 Step Pause ; halfway down - bottom - press *Non-commercial Gym Option -- 3 Board Press

WEEK 2: Bench Press -- Commercial Gym -- Pause at bottom, the Press *Non-commercial Gym Option -- 2 Board Press

WEEK 3: Bench Press -- Commercial Gym -- Pause at Bottom and Press *Non-commercial Gym Option -- 1 Board Press

WEEK 4: Bench Press -- Touch N Go

Arnold Press Incline Bench *50 reps Total, in as few sets as possible attempting a decently heavy weight

Dumbbell Flat Bench *50 reps Total, in as few sets as possible attempting a decently heavy weight

4 SET SUPERSET Dips (Weighted if you need it): 12 reps Deep Ass Chest Fly: 12 reps

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

NO JUMPING = 400-800m of Walking Lunges

Optional: Mad Upz Jump Program

[s3bubble codes="LynE60263" /]

WARMUP -- 2 SETS Walking Lunges: 1 minute Back Extensions: 20 reps Rotator Cuff: 20 reps

FRONT SQUAT *Regular Rep *To a MAX | 1,1,1,1,1

GERMAN VOLUME -- 10 SET SUPERSET EZ Bar Curls: 10 reps Skullcrushers: 10 reps

TRICEP FINISHER -- 300 REPS - 4 sets of 25 each or circuit Band Pushdowns: 25 reps Straight Bar Pushdowns: 25 reps Bench Dips: 25 reps

BICEP/FOREARM FINISHER -- 300 REPS - 4 sets of 25 each or circuit Incline DB Curls: 25 reps Preacher or Cable Curls (close grip): 25 reps Forearm Curls: 25 reps

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

WALKING LUNGES 400-800m (weighted if needed)

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

[s3bubble codes="pfkE60264" /]

Warmup -- 2 Sets GHD: 15 reps Back Extensions: 15 reps Rotator Cuff: 20 reps

LOW BAR BACK SQUAT (MEET DAY) Wraps & Belt if you choose *To a MAX (no bands)

5 SET SUPERSET Leg Press: 12 reps Sissy Squats: 15 reps

4-5 SET SUPERSET Leg Extensions: 15 reps Leg Curls: 15 reps

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

NO WALKING LUNGES

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

[s3bubble codes="Detg60265" /]

Warmup -- 2 Sets GHD: 15 reps Back Extensions: 15 reps Rotator Cuff: 20 reps

FRONT SQUAT 5 Second Pause to a MAX

Pyramid Bench Pressing 12.10.8.6.4.2 In between set hits some light seated rows Work on form & moving up in weight each week

ARNOLD PRESS 5 Sets of 5 Reps

10 SETS WITH 10 SECONDS REST Lateral Raises: 10 reps Arrows: 10 reps Shrugs: 10 reps

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

P.M ABZ Weighted Crunches: 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

WALKING LUNGES Or MAD UPZ NO JUMPING = 400-800m of Walking Lunges

[s3bubble codes="rpfb60266" /]

Warmup -- 2 Sets GHD: 15 reps Back Extensions: 15 reps Rotator Cuff: 20 reps

BOX SQUAT 4 sets of 2 reps Speed Squat at 60%-70% with no bands (50% with bands)

DEADLIFT 4 sets of 2 reps Speed Squat at 60%-70% with no bands (50% with bands)

4 SET SUPERSET Pull-ups: 10 reps Dips: 15 reps

4 SET SUPERSET Seated or V Bar Rows: 15 reps Straight Bar Pushdowns: 20 reps

4  SET TRI-SET Chest Supported Row w/ DBs: 12-15 reps Elbows-In Tricep Press Incline w/ DBs: 10 reps Elbows-Out Tricep Press Incline w/ DBs: 10 reps

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

P.M ABZ Weighted Crunch: 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

WALKING LUNGES 400-800m (weighted if needed)

Optional: Mad Upz Jump Program

Squat The Bar & REST