HOODIE UP

WARMUP & ACTIVATION 2: 1-3 TIMES depending on the individual Roll Out -- 3x SI Stability -- 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 per side

3 SET SUPERSET Toes 2 Bars: 10 reps GHD or Back Extensions: 10 reps

LOW BACK DEADLIFT WORK (Add bands if you have set up) Week 1: 1 Plate Deficit with Sumo Stance Week 2: 1 Plate Block Pull with Sumo Stance* Week 3: Pull with Sumo Stance off Floor Week 4: 1 Plate Deficit with Conventional Stance

• Just set the weight up sitting on bumper plates as your block

HEAVY & HIGH REPS -- 3 SET SUPERSET Seated Rows: 5-8 reps Medium Grip Pulldowns: 20-25 reps

3 SET SUPERSET Barbell Shrugs: 12 reps T-Bar Rows: 20-25 reps

3 SET SUPERSET Face Pulls (Straight Bar): 10 reps Cable Pullovers: 20 reps

FRONT SQUAT - PAUSE NO BELT - *1 Count Pause using singles working up to a 1 rep max

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 15 reps Stiff Leg Dumbbell Deads: 3 sets of 15 reps Ab Wheels: 3 sets of 25 reps

CONDITIONING OPTION: WALKING LUNGES: 400 Meters

Bench Mobility Work T-Spine Quad Stretch

UPPER BACK WARMUP Rotator Cuff: 2 sets of 50 reps 3 Way Shrugs: 15 reps each way

FLAT BENCH (Meet Grip) 3-5x1 Pause off Chest (The Plan is to find a work weight sub maximal to get 3-5 sets of 1 with to practice going heavy)

WITH

Neck Face Pulls Bands or Cable: 20 reps Or Arrows Light: 20 reps (either or)

CRAZY CHEST VOLUME

Illegally Wide Grip Volume Sets: 3-5 sets of 20 reps

Pick 2-4 Exercises for 2 sets of 50 reps Decline Dumbbell Press Incline Dumbbell or Barbell Press Floor Dumbbell Press Dumbbell Pullovers

FRONT SQUAT - PAUSE With BELT - *1 Count Pause using singles working up to a 1 rep max

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 15 reps Stiff Leg Dumbbell Deads: 3 sets of 15 reps Ab Wheels: 3 sets of 25 reps

CONDITIONING OPTION: WALKING LUNGES 400 Meters

LOW BAR BACK SQUAT Singles to a Max *If you want to add mini bands, if not no biggie take straight weight weekly & practice

Week 1: 1 Set Of Bands per side Week 2: 2 Sets Of Bands per side Week 3: 3 Sets Of Bands per side Week 4: No Bands

LOW BACK, HAMSTRING, AB VOLUME -- 5 SETS EACH (Can be done as a circuit or individually) 90 Degree Back Extensions: 15-20 reps Stiff Leg Dumbbell Deadlifts: 15-20 reps GHD: 15-20 reps Cable Crunches on Pulley: 15-20 reps Good Mornings (Banded or Barbell): 15-20 reps

NO LUNGES

FRONT SQUAT - All Out Wraps Etc - *1 Rep Max using singles working up to your best

SPEED BENCH 3 reps Close/Medium/Wide in a row (50-70% of your max bench press)

Standing Palms Up Arrows & Rotator Cuffs: 20 reps each

*3-4 sets

SWELL UP BICEP PUMP -- 3-5 SETS EZ Bar Curls: 21's Double Arm Hammer Incline Curls: 15 reps

3-5 SET SUPERSET Preacher Curls: 20 Full, 20 Top 1/4 reps Standing Hammer Curls Across Body: 15 reps

100 Rep Blowout with 45 pound bar

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 15 reps Stiff Leg Dumbbell Deads: 3 sets of 15 reps Ab Wheels: 3 sets of 25 reps

CONDITIONING OPTION 400m Walking Lunges

WARMUP: UPPER & LOWER BODY MOBILITY

BENCH PRESS Week 1: 3 Count Pause to a 2 Board or Pin (2 board is 1/2 way down) Week 2: 3 Count Pause to a 1 Board or Pin (1 board is 1 inch above the chest)

Week 3: 3 Count Pause off Chest

Week 4: 3 Count Pause Off 3 Board or Pin **OR Pin Work the Same Way

HIGH REP BACK/SHOULDERS/TRIS

2 SETS Chest Supported Rows: 50 reps Under Grip Arrows: 50 reps Light Behind the Neck Press: 50 reps

5 SET TRICEP SUPERSET Dumbbell Rollbacks: 15 reps Band or Rope Pushdowns: 15 reps

BACK SQUAT *5 Count Pause with Belt *1 Rep Max using singles working up to your best

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 15 reps Stiff Leg Dumbbell Deads: 3 sets of 15 reps Ab Wheels: 3 sets of 25 reps

CONDITIONING OPTION: WALKING LUNGES 400 Meters

SPEED WORK: 50-70% of 1 REP MAX|(Straight Weight & or Bands combined) Box or Free Squat: 2 reps Conventional Deadlift: 2 reps

*4-6 sets

3x15 reps of 6 TRICEPS PROJECT EXERCISES

Skullcrushers Elbows Out Press on Incline V Bar: 20 regular, 20 1/4 reps Seated Overhead Barbell Press Seated Overhead Cable Press 1 Arm Heavy Kickback with Twist

then:

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 15 reps Stiff Leg Dumbbell Deads: 3 sets of 15 reps Ab Wheels: 3 sets of 25 reps

CONDITIONING OPTION: WALKING LUNGES 400 Meters

Light Squat & REST

Front or Back Squat up to 50% of 1 RM