Day 01
Monday
1979 THROWBACK CHEST & BACK
1979 THROWBACK CHEST & BACK
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps Supermans: 25 reps Weighted Crunches: 50 reps
5 SETS
Wide Grip Pull-ups: To Failure (Scale with bands if needed, or Band Pulldowns)
Incline Dumbbell Press: 20 reps
5 SETS
Chins ups: To Failure (Scale with bands or Band Pulldowns same grip)
Flat Bench Dumbbells: 20 reps
5 SETS
Seated Band Rows: 20 reps Chest Flys: 20 reps
5 SETS
Push-ups: To Failure Dumbbell Pullovers: 20 reps
Ab Wheels or Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 02
Tuesday
1979 THROWBACK SHOULDERS & LEGS
1979 THROWBACK SHOULDERS & LEGS
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps Supermans: 25 reps Weighted Crunches: 50 reps
5 SETS
Deep Bodyweight Squats: 20 reps Military Dumbbell Press: 20 reps
5 SETS
Weighted Lunges: 12 reps Arnold Press: 20 reps
5 SETS
Sumo Stiff Leg Deadlifts: 20 reps Lateral Raises: 20 reps
5 SETS
Dumbbell or Band Hamstrings Curls: To Failure Frontal Raises: 20 reps
Ab Wheels or Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 03
Wednesday
1979 THROWBACK BICEPS & TRICEPS
1979 THROWBACK BICEPS & TRICEPS
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps Supermans: 25 reps Weighted Crunches: 50 reps
5 SETS
Forehead Dumbbell Curls: 20 reps Bench Dips: 20 reps
5 SETS
Hammer Curls: 20 reps DB Skullcrushers: 20 reps
5 SETS
Incline Curls: 20 reps Kickbacks with Twist: 20 reps
5 SETS
Rep Progression - Regular & Hammer Curls: 6 reps Band Pushdowns: 20 reps
Ab Wheels or Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 04
Thursday
1979 THROWBACK CHEST & BACK
1979 THROWBACK CHEST & BACK
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps Supermans: 25 reps Weighted Crunches: 50 reps
5 SETS
Wide Grip Pull-ups: To Failure (Scale with bands if needed, or Band Pulldowns)
Incline Dumbbell Press: 20 reps
5 SETS
Chins ups: To Failure (Scale with bands or Band Pulldowns same grip)
Dumbbell Flat Bench: 20 reps
5 SETS
Seated Band Rows: 20 reps Chest Flys: 20 reps
5 SETS
Push-ups: To Failure Dumbbell Pullovers: 20 reps
Ab Wheels or Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 05
Friday
1979 THROWBACK SHOULDERS & LEGS
1979 THROWBACK SHOULDERS & LEGS
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps Supermans: 25 reps Weighted Crunches: 50 reps
5 SETS
Deep Bodyweight Squats: 20 reps Military Dumbbell Press: 20 reps
5 SETS
Weighted Lunges: 12 reps Arnold Press: 20 reps
5 SETS
Sumo Stiff Leg Deadlifts: 20 reps Lateral Raises: 20 reps
5 SETS
Dumbbell or Band Hamstring Curls: To Failure Frontal Raises: 20 reps
Ab Wheels or Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 06
Saturday
1979 THROWBACK BICEPS & TRICEPS
1979 THROWBACK BICEPS & TRICEPS
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps Supermans: 25 reps Weighted Crunches: 50 reps
5 SETS
Forehead Dumbbell Curls: 20 reps Bench Dips: 20 reps
5 SETS
Hammer Curls: 20 reps DB Skullcrushers: 20 reps
5 SETS
Incline Curls: 20 reps Kickbacks with Twist: 20 reps
5 SETS
Rep Progression - Regular & Hammer Curls: 6 reps Band Pushdowns: 20 reps
Ab Wheels: 100 wheels or weighted crunches
WALKING LUNGES
400-800 meters
Day 07
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters