Day 01
Monday
CHEST PUMP 100
CHEST PUMP 100
WARMUP: 3 MINUTES
Push-ups: 50 reps
TRI-SET AMRAP: 10 MINUTES
*AMRAP: As Many Reps As Possible
Incline Dumbbell Bench Press: 12-15 reps Incline Flys: 15 reps Push-ups: 10 reps
FLY PUMP AMRAP: 4 MINUTES
Chest Dumbbell Flat Fly: 20 reps Chest Band Fly (from top): 20 reps
PYRAMID SETS: 12 MINUTES
Dumbbell Flat Bench: 20, 15, 10, 20, 30 reps
Decline Fly (Just create a decline on your bench with your body): 20, 15, 10, 20, 30 reps
TIME FRAME TRAINING: 2 MINUTES
Band Flys (from bottom): As many reps as you can in 2 minutes
ADD-ONS
WEIGHTED CRUNCHES
100 reps
CONDITIONING
Walking Lunges: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 02
Tuesday
COBRA BACK
COBRA BACK
100 REP EXPLOSION: 3 MINUTES
Narrow Banded Pulldowns: 100 reps
AMRAP: 7 MINUTES
*AMRAP: As Many Rounds As Possible
Pull-ups: Till failure
THEN:
Wide Grip Banded Pulldowns for another 20 reps
MAIN MOVEMENT: 12 MINUTES
1-Arm Row: 20, 12, 10, 8, 6, 20 reps Banded Arrows: 20 reps
GERMAN VOLUME TRAINING: 6 MINUTES
Chest Supported Rows: GVT w/ Twist: 10x10 with 10 seconds rest
TIME FRAME TRAINING: 2 MINUTES
Dumbbell Shrugs: To failure with 135 OR Heavy Dumbbell Shrugs
ADD ON:
Weighted Crunches: 100 reps
ADD ON CONDITIONING:
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 03
Wednesday
WHEEL DAY 100
WHEEL DAY 100
100 REP EXPLOSION: 4 MINUTES
Hamstring Curls: 100 reps with ankle weights each side
MAIN MOVEMENT: 15 MINUTES
Split Squats: 20, 12, 10, 20 reps **I want you to focus on 3-count down from the top
Sissy Squats: 15 reps for more blood flow
DEEP BARBELL SQUATS: 6 MINUTES
4 sets of 8 reps
LUNGES: 5 MINUTES
Weighted Walking Lunges for Max Reps/Distance
ADD ON:
Weighted Crunches: 100 reps
ADD ON CONDITIONING:
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 04
Thursday
SWOLE CITY SHOULDERS
SWOLE CITY SHOULDERS
AMRAP WARMUP: 5 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Banded Arrows: 20 reps Rotator Cuff (5 lbs): 20 reps
MAIN MOVEMENT: 12 MINUTES
Seated Dumbbell Military Press: 20, 10, 5, 1, 20 reps
Light Dumbbell Shrugs between 20 reps
MIKE MENTZER LATERALS: 5 MINUTES
Lateral Raises: 12 heavy reps, then drop set for 2-3 times
*As you get lighter focus on fighting the weight down
ARNOLD FULL FRONTALS: 5 MINUTES
Arnold Full Frontals: 4 sets of 12 reps - all the way up
*30 seconds max between sets
TIME FRAME TRAINING: 3 MINUTES
Band Face Pulls: As many reps as possible in 3 minutes
*Moderate weight - go for a huge pump
ADD ON:
Weighted Crunches: 100 reps
ADD ON CONDITIONING:
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 05
Friday
MY ARMS FEEL INSANE I CAN'T BELIEVE IT'S ONLY 30 MINUTES
MY ARMS FEEL INSANE I CAN'T BELIEVE IT'S ONLY 30 MINUTES
AMRAP: 8 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Alternating Dumbell Curls: 15 reps Alternatte Hammer Curls: 20 reps Rep Progression (Both): 6 reps *1-1, 2-2, 3-3, 4-4, 5-5, 6-6
GERMAN VOLUME WITH A TWIST: 4 MINUTES
Tricep Pushdowns: 10 sets of 10 reps with 10 seconds rest
PYRAMID SETS: 12 MINUTES
Preacher Curl Machine off Bench: 20, 15, 10, 20, 30 reps Seated Overhead Tricep Extensions: 20, 15, 10, 20, 30 reps
100 REP EXPLOSION: 3 MINUTES
Barbell Curls: 100 reps
100 REP EXPLOSION: 3 MINUTES
Tricep Band Pushdowns: 100 reps
ADD ON:
Weighted Crunches: 100 reps
ADD ON CONDITIONING:
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes