#GETSTACKED V.2 STRENGTH

FRONT SQUAT With Pause, No Belt Work to a 1 Rep Max

Wide Grip Pull-ups: 3 sets of Failure to Warmup

Incline Barbell Bench Press: 20,10,10,5,5,3,3,1 reps

Seated Rows: 20, 10, 10, 5, 5, 3, 3, 1 reps

Flat Bench Press w/ Dumbbells: 5 sets of 8 reps

Wide Grip Pulldowns: 20,10,10,5,5,3,3,1 reps

Dumbell Pullovers: 20, 15, 10, 5 reps

Chest Fly: 5 sets of 6 reps WALKING LUNGES 400-800m

FRONT SQUAT Work to a 1 Rep MAX with a pause With Belt

Walking Lunges: 3 Minutes to Warmup

Back Squat: 20, 10, 10, 5, 5, 3, 3, 1 reps

Hamstring Curls: 20, 10, 10, 5, 5, 5, 20 reps

Leg Extensions: 20, 10, 10, 5, 5, 5, 20 reps

Walking Lunges with Dumbbells: 3 sets of 10 steps each leg (move up in weight each set)

Seated Calf Raises: 20, 15, 10, 5 reps

WALKING LUNGES 400-800m

HIGH BAR BACK SQUAT Work to a 1 Rep Max with a Pause Choice of Belt or not

5 SET SUPERSET EZ Bar Curls: 6 reps Pushdowns: 12 reps

5 SET SUPERSET Preacher Curls: 12 reps with a 5 count lower; very close grip & tuck the elbows Rope Pushdowns: 12 reps with a 3 count hold at the bottom of each rep

5 SET SUPERSET Bicep Machine Blow Out: 30 reps of Pump Straight Bar Pushdowns: 30 reps (bottom 1/2 reps)

WALKING LUNGES 400-800m

FRONT SQUAT Work to a 1 Rep Max (Wraps on single reps if you want) With Belt

Behind the Neck Military Press: (1 week in front of the head to chin, and the next week behind neck): 20, 10, 10, 5, 5, 3, 3, 1 reps

Arnold Press: 12, 10, 8, 6, 4, 2 reps

Lateral Raises: 20, 20, 15, 15, 10 reps

Barbell Shrugs: 12, 12, 12, 12, 12 reps

Lying Side Laterals: 8, 8, 8, 8, 8 reps

CORE: 4 SET SUPERSET Ab Wheels: 20 reps Back Extensions: 20 reps

WALKING LUNGES 400-800m

BACK SQUAT (LOW, MEDIUM, OR WIDE STANCE)

Work to a 1 Rep Max (With Belt & Wraps on Last 3 Sets)

WALKING LUNGES 400-800 meters depending on ability

Crunches: 200 reps