&; The Best of Both Worlds &; Power &; Bodybuilding

WARMUP & ACTIVATION 2 *1-3 TIMES depending on individual

ROLL OUT SI Stability: 3x Side Leg Raises: 2 sets of 20 reps Single Leg Split Squat: 15 reps per side Single Leg Thrust: 15 reps per side Single Leg Same Side Deadlift: 15 reps each side

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LOW BACK DEADLIFT WORK to a MAX Week 1: Sumo Stance: 8 reps Week 2: Sumo Stance: 5 reps Week 3: Sumo Stance 3 reps Week 4: Sumo Stance: 1 rep

3 SET SUPERSET Chest Supported Rows: 8 reps (Each w/ a 5 count Hold) V-Bar Pulldowns: 15 reps

 3 SET SUPERSET DB Pullovers: 5 reps Lying Side Laterals: 12-15 rpes

3 SET TRI-SET Face Pulls w/ Rope: 15 reps Seated Row Pump w/ Rope: 15 reps Stiff Arm Pullover w/ Rope: 15 reps

EXTRA -- 3 SET SUPERSET Medium Grip Pulldowns: 15 reps DB Shrugs: 15 reps

BACK SQUAT *12 inch Box Squat OR 1 Count Pause

45 Degree Back Extensions: 3x20 reps 90 Degree Back Extensions: 3x20 reps Ab Wheels: 4 sets of 25 reps

CONDITIONING OPTION WALKING LUNGES: 400 Meters

WARMUP Rotator Cuffs: 50 reps

3 WAY UPPER BACK WARMUP Face Pulls: 15 reps Seated Row Pump: 15 reps Straight Arm Pulldowns: 15 reps

5 SET SUPERSET Flat Bench (Close Grip): 5x1 *1 second pause on chest / hands start right off the smooth Straight Bar or Neck Face Pulls: 20 reps

**Bonus rep if you make all 5 sets **Then knock one down set to Failure **Stay with same weight each set.  Move up 5 lbs. each week if you make ALL 5

 

3 SET SUPERSET Incline DB Press: 20 reps Decline DB Press: 20 reps

3 SET SUPERSET Weighted Dips: 8 reps Flys, Cables, or Push-ups: 15 reps

 

FRONT SQUAT *Work up to a single w/ 1 count pause

GHDs or Back Extensions: 4x20 reps

Ab Wheels: 4x25 reps

 

CONDITIONING OPTION: WALKING LUNGES 200m weighted or 400m unweighted

WARMUP & ACTIVATION 2 *1-3 TIMES depending on individual

ROLL OUT SI Stability: 3x Side Leg Raises: 2 sets of 20 reps Single Leg Split Squat: 15 reps per side Single Leg Thrust: 15 reps per side Single Leg Same Side Deadlift: 15 reps each side

FRONT SQUAT Wrap up for a Single

3 SET SUPERSET Pullover Press: 12 reps Rep Progression Hammer Curls: (Reg/crossbody) 5/5 reps

3 SET SUPERSET Alternating DB Curls: 12 reps Bench Dips with Weight: 20-30 reps

3 SET SUPERSET Rep progression barbell curls (close/wide) 5 reps each 1 Arm Isometric 1 minute push down lockouts : Bands or Rope

3 SET SUPERSET Double DB Curls: 28 Method Straight Bar Push downs: 20 regular reps and 20 1/4 reps

 

Weighted Back Extensions: 4x25 reps *45 & 90 Degree Both!

Ab Wheels: 4 sets of 25 reps

 

CONDITIONING OPTION Walking Lunges for 400 meters

WARMUP & ACTIVATION 2 *1-3 TIMES depending on individual

ROLL OUT SI Stability: 3x Side Leg Raises: 2 sets of 20 reps Single Leg Split Squat: 15 reps per side Single Leg Thrust: 15 reps per side Single Leg Same Side Deadlift: 15 reps each side

BACK SQUAT *Work up to a Single Wrapped up

 

BENCH PRESS -- SPEED WORK *30-60% of 1 Rep Max *Add bands or chains if you have them if not no biggie... BE FAST!!

SPEED BENCH CIRCUIT: Close Grip: 3 reps Face/Neck Pulls: 20 reps Medium Grip: 3 reps Face/Neck Pulls: 20 reps Wide Grip: 3 reps Face/Neck Pulls: 20 reps **3 TOTAL SETS THROUGH**

 

LIGHT REP WORK -- 3 SET TRI-SET Leg Extensions: 12 reps Hamstring Curls: 12 reps Calf Raises: 25 reps seated or standing **Leg Extensions/Hamstring Curls: 3 count lowering on each rep**

 

Back Extensions: 15 reps weighted **45 AND 90 degree

Ab Wheels: 100 total reps

WARMUP Rotator Cuffs: 50 reps

3 WAY UPPER BACK WARMUP Face Pulls: 15 reps Seated Row Pump: 15 reps Straight Arm Pulldowns: 15 reps

 

BENCH PRESS (MEET GRIP HEAVY) **Use same weight for each set moving up each week**

Week 1: 3 Rep Pause Max, then drop set as many reps as possible Week 2: 2 Rep Pause Max Week 3: 1 Rep Pause Max Week 4: 1 Rep Pause Max

 

BACK & SHOULDERS

3 SET SUPERSET Behind the Neck Press: 15-20 reps Superman Flys: 6-8 reps

3 SET SUPERSET Lying Seated Rows: 15 reps 1 Arm Laterals: 6-8 reps

3 SET SUPERSET Arrows, Ts, Presses: 12 reps each

 

FRONT SQUAT *Work up to a Double Pause

 

45 Degree Back Extensions: 3x20 reps 90 Degree Back Extensions: 3x20 reps Ab Wheels: 4x25 reps

 

CONDITIONING OPTION Walking Lunges: 400 meters

SPEED SUPERSET RAW OR WITH BANDS 4x2 Back Squat @40-50% 4x2 Deadlifts @40-50%

 

3 SET SUPERSET Feet Up Close Grip Bench Press (Light): 20 reps at 95-135 lbs. SUPER CLOSE Low Cable Behind the Neck Press: 15 reps

3 SET SUPERSET Rope Pushdowns: Rep Progressions Holds (1 Hold 1, 2 Hold 2, 3 Hold 3, up to 10) Straight Bar Curls: Rep Progression Holds (Holds are in the middle at 90.  Curl full, stop halfway down for 1 count.  Down Curl full then hold for 2 count up to 10)

3 SET SUPERSET Band Pushdowns: 20-30 reps Forearms Curls: 20-30 reps

 

45 degree & 90 degree Back Extensions: 3x20 reps Ab Wheels: 3x20 reps

 

CONDITIONING OPTION 400 Meter Walking Lunges

Front or Back Squat up to 50% of 1 RM 45 degree & 90 degree Back Extensions: 3x20 reps Ab Wheels: 3x20 reps