#GETSTACKED 11 SUMMER JACKED

WARMUP 10 Minute Bike Warmup 3 Minute Walking Lunges

FRONT SQUAT *Work up to a 1 Rep Max ; Wrapped up with Belt *3,3,3,1,1,1,1 reps

DEADLIFT *All Deficit Work so we can work on LEG drive *To a Max Weight for a 1 Rep Max

Week 1: 1 Plate (sumo or conventional) ; 1 Plate = 1 Metal plate or 25 lb. Bumper Plate

Week 2: 2 Plate (sumo or conventional) ; 2 Plate = 2 Metal plates or one 45 lb. Bumper

Week 3: 2 Plate (sumo or conventional)

Week 4: 1 Plate (sumo or conventional)

BENCH PRESS MAX WORK *20 reps (Bar only) then,  1,1,1,1,1,1,1,1 reps *All Pause Work

Week 1: Feet Up & crossed

Week 2: Close Grip Feet Up & crossed

Week 3: Wide Grip Flat Bench

Week 4: Medium Grip Flat Bench

EXTRA WORK: 5 SET TRI-SET *(If its a busy gym then 5 set of 15 reps each)

Leg Press or Hack Squat: 15 reps Back Extensions: 15 reps (with weight if needed) Tricep Straight Bar Pushdowns: 15 reps

5 SET SUPERSET GHD: 5 sets of 5 reps (Add weight if needed) Toes 2 Bar: 10 reps Weighted Crunches: 25 reps

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a BOSS 20-40lbs

FRONT SQUAT *Work up to a 1 Rep Max with 1 Second Pause ; No belt *1,1,1,1,1,1,1 reps

INCLINE BENCH PRESS: 1-2 sets 28 Method Warmup 7 regular reps, 7 reps slow up and down, 7 1/2 way up, 7 1/2 way down

FAILURE BENCH PUMP KILLA -- 5 SET SUPERSET Bench Press: Till Failure (95-135 lbs. depending on strength ; you need to be able to do more than 1 set)

Wide Grip Pull-ups: Till Failure (This will make your back nasty)

UPPER CHEST & MID BACK -- 5 SET SUPERSET Incline Bench Press (Wide Grip Outside Rings): 15 reps V-Bar Pull-ups: 15 reps (seated row bar)

STRETCH FINISHER: 5 SET SUPERSET Dumbbell Pullovers: 8 reps Chest Flys: 20 reps

4 SET SUPERSET GHD: 5 sets of 5 reps (add weight if needed) Weighted Crunches: 30 reps Toes 2 Bar: 10 reps

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a BOSS 20-40lbs

FRONT SQUAT *Work up to a 1 Rep Max with a 5 Count Pause ; With Belt *1,1,1,1,1,1,1,1 reps

WARMUP PUMP Barbell Curls (45 lb. bar): 100 reps straight Band or Rope Pushdowns: 100 straight

HEAVY SHIT -- 5 SET SUPERSET Arnold Cheat Curls: 5 reps Tricep Skullcrushers: 10 reps

HIGH REP PUMP -- 5 SET SUPERSET Preacher Curls: 7 reps really slow / 7 reps fast Straight Bar Pushdowns: 7 reps really slow ; 7 reps fast

STRETCH -- 5 SET SUPERSET Incline Dumbbell Curls: 5 reps, 5 rep twist, 5 reps more Behind the Head Rope Extensions (from bottom pulley): 12 reps

4 SET SUPERSET Back Extensions: 30 reps GHD: 10 reps Toes 2 Bar: 10-15 reps

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a BOSS 20-40lbs

BACK SQUAT *Work to a 1 Rep Max with Pause ; No Belt *1,1,1,1,1,1,1 reps

(1)Warmup PUMP Handstand Push-ups: 50 reps for advance OR Push-ups 50 reps (advanced) *Scale to 10-50 reps *Option to Scale to do Handstand Hold against wall

OR Do Both

(2)Warmup PUMP Lateral Raises with 10 lbs. : 100 reps

HEAVY SHIT -- 5 SET SUPERSET Behind the Neck Press: 20 rep Warmup, then 5 sets of 5 reps Arnold Press 20 reps Warmup, then 6-8 reps

HIGH REP PUMP -- 5 SET SUPERSET Cable Upright Rows: 15 reps Cable Lateral Raises: 15 reps

STRETCH -- 5 SET SUPERSET Lying Side Lateral Raises: 15 reps Dumbbell Shrugs: 15 reps

4 SET SUPERSET Back Extensions: 30 reps GHD: 10 reps Toes 2 Bar: 10-15 reps

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a BOSS 20-40lbs

FRONT SQUAT *Work up to a 1 Rep Max with a 10 second pause *1, 1, 1, 1, 1, 1 reps

WARMUP PUMP Push-ups: 100 Reps Band or Rope Face Pulls: 3 sets of 20 reps

HEAVY SHIT -- 5 SET SUPERSET Barbell Bench: 5 reps Weighted Pull-ups: 5 reps

HIGH REP PUMP -- 5 SET SUPERSET Incline Bench with DBs: 12-15 reps V-Bar Pulldowns: 15 reps

STRETCH -- 5 SET SUPERSET Cable Flat Bench Flys: 15 reps Standing Cable Pullovers : 15 reps

4 SET SUPERSET Back Extensions: 30 reps GHD: 10 reps Toes 2 Bar: 10-15 reps

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a BOSS 20-40lbs

BACK SQUAT *Work up to a 1 Rep Max with 1 Count Pause ; With Belt *1,1,1,1,1,1,1,1 reps

WARMUP PUMP Preacher Curls: 50 reps with 45 lb. Barbell Dumbbell Skullcrushers: 50 reps straight (20 lbs)

HEAVY SHIT -- 5 SET SUPERSET Straight Bar Pushdowns: 6-8 reps Preacher Curls: 6-8 reps

HIGH REP PUMP -- 3-5 SET SUPERSET Skullcrushers: 10 Reps Each (Touch Nose / Touch Forehead / Touch Bench) EZ Bar Curls: 10 Reps Each (Touch Chest / Touch Chin / Touch Forehead)

STRETCH -- 5 SET SUPERSET Incline Dumbbell Curls: 8 reps Heavy ; Pause for a 3 Count at the Bottom for each rep Bodyweight Skullcrushers: 8-12 reps

4 SET SUPERSET Back Extensions: 30 reps GHD: 10 reps Toes 2 Bar: 10-15 reps

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a BOSS 20-40lbs

FRONT SQUAT *Something around 70% of your 1 Rep Max for a Quick Single

Pullups: 100-150 reps Push-ups: 200-250 reps Handstand Pushups: 20-100 reps depending on Skill Level Dips: 100 reps Ab Wheels: 100 reps

Lunges: REST

Max Monday Next...