&; THE VOLUME GANGSTER &; STRONG, LEAN &; NASTY

MONDAY FORM VIDEOS:

TUESDAY FORM VIDEOS:

WARMUP Rotato Cuffs: 50 reps Dumbbell Shrugs: 50 reps Cable Pullovers: 50 reps

3 SET SUPERSET Flat Dumbbell Bench Warmup: 20 reps Band or Rope Face Pulls: 20 reps

SUPERSET Flat Bench (Medium Grip): 5x5 Pause(1 second on chest each rep) with (Stay with same weight all 5 sets, then move up each week if you get them 5lbs) Straight Bar Neck Face Pulls: 20 reps

3 SET SUPERSET Decline Dumbbell Press: 20 reps Low Cable Fly Alternating: 10 reps with straight arms (link up to KB)

3 SET SUPERSET Deficit Push-ups: 15 reps Chest Flys: 15 reps

BACK SQUAT *Work up to a Double

GHDs or Back Extensions : 4 sets of 25 reps

Ab Wheels: 4 sets of 25 reps

400 Meter Walking Lunges - Conditioning Option

WEDNESDAY FORM VIDEOS:

FRONT SQUAT *Work up to a Triple

5 SET SUPERSET Wide-Grip Bench Press: 20 reps LIGHT Band Face Pulls or T's or Neck Pulls: 25 reps

3 SET TRI-SET Straight Bar Chin Curls: 15 reps Bench Dips: 30 reps Band or Rope Pushdowns: 20 reps

3 SET TRI-SET Incline Curls (Rep Progression): 5 reps (regular & hammer) Bench Dips: 30 reps Band or Rope Pushdowns: 20 reps

3 SET TRI-SET Single Arm Preacher Curl: 15 reps (Use incline bench) Bodyweight Skullcrushers: 10 reps Elbows Out Pushdowns (seated row bar): 20 reps

EXTRA CREDIT

3 SET QUAD-SET Reverse Curls: 12 reps Forearm Curls: 20 reps Tricep Push-ups: 10 reps Overhead Rope or Band Press: 20 reps

GHDs or Back Extensions: 4 sets of 25 reps

Ab Wheels: 4 sets of 25 reps

400 Meter Walking Lunges - Conditioning Option

THURSDAY FORM VIDEOS:

BACK SQUAT *Work up to a Single wrapped up

BENCH PRESS SPEED WORK

30-60% of  1 Rep Max -- Add bands if you have them

Gotta be fast!! 3 Close Grip reps 3 Medium Grip reps 3 Wide Grip reps **Superset with 20 Neck Pulls between EACH SET** *9 Total Sets

LIGHT REP WORK -- 3 SET SUPERSET Stiff Leg Deadlifts: 10-15 reps Good Mornings: 10-15 reps GHD or Back Extensions: 10 reps w/ weight

EXTRA CREDIT Leg Extensions: 1 set of 100 reps Leg Curls: 1 set of 100 reps

Ab Wheels: 100 reps

400 Meter Walking Lunges - Conditioning Option

FRIDAY FORM VIDEOS:

BENCH WARMUP

BENCH PRESS (MEDIUM GRIP HEAVY) *3 sets of 3 reps touch n go (use same weight for each set)

BACK & SHOULDERS

3 SET SUPERSET Seated Rows: 15 reps Heavy T's: 6-8 reps

3 SET SUPERSET Underhand Grip Pulldowns: 15 reps Heavy Arrows: 6-8 reps

3 SET SUPERSET Dumbbell Standing Military Press: 15 reps neutral grip 1 Arm Rows: 6 reps each arm

FRONT SQUAT *Work up to a Double

GHDs or Back Extensions : 4 sets of 25 reps

Ab Wheels: 4 sets of 25 reps

400 Meter Walking Lunges - Conditioning Option

SATURDAY FORM VIDEOS:

FRONT SQUAT *Work up to a Single Wrapped Up

4 SET SUPERSET Super Close Bench Press (Light): 20 reps Preacher Curls: 8 reps

4 SET SUPERSET Rollbacks on Flat Bench (Rep Progression): 5 reps regular, 5 elbows out reps EZ Bar Curls: 28 Method

4 SET SUPERSET Tricep Straight Bar Pushdowns: 20 regular, 20 1/4 reps 45lb Straight Bar Barbell Curls: 50 reps

GHDs or Back Extensions : 4 sets of 25 reps

Ab Wheels: 4 sets of 25 reps

400 Meter Walking Lunges - Conditioning Option