THE PUMP OF YOUR LIFE

2-3 SET SUPERSET WARMUP (NON-STOP) Back Extensions or GHDs: 15-20 reps Toes to Bar: 10 reps Single Arm Rotator Cuffs: 12 reps

CONJUGATE LOWER BACK MAX EFFORT WORK Use reps of 1 making small jumps till equaling a 1 rep max

Check forms especially on Good Mornings I have 2 videos for you to watch

Week 1: Conventional Deficit Deadlift (stand on one 45lb plate)

Week 2: Good Mornings (1 Rep Max)

Week 3: Conventional Deficit Deadlift (stand on two 45lb plates)

Week 4: Good Mornings (3 Rep Max)

8 SET PUMP SUPERSET #1 (LOW REST):

Wide Grip Pull-ups: 10 reps or Sub with 15 reps of Wide Grip Pulldowns

Dumbbell  Pullovers: 10-12 reps (I wanted to KEY on these)

6 SET PUMP SUPERSET #2 (LOW REST) ISO Chest Supported Rows: 15 reps Seated Rows(From Top Pulley): 15 reps

3 SETS UPPER BACK/SHOULDER PUMP GIANT SET #3: Arrows: 15 reps T's: 15 reps Chest-supported Winding Press: 15 reps Regular Press: 15 reps Dumbbell Shrugs: 10 Reps (slow with stretch at the bottom)

FRONT SQUAT MAX 1 Count Pause with a belt (2 Rep Max) 2,2,2,2,2,2,2

WALKING LUNGES 400-800m depending on goals

2-3 SET SUPERSET WARMUP Back Extensions or GHDs: 15-20 reps Toes to Bar: 10 reps Single Arm Rotator Cuffs: 12 reps

ILLEGALLY WIDE GRIP BENCH PRESS Week 1 : 15 Sets of 15 reps

Week 2: 8 sets of 8 reps

Week 3: 15 sets of 20 reps

Week 4: 8 sets of 5 reps

4-6 SET TRI-SET Winding Incline Bench Press:  12 reps (Work on slow down & up)

Chest Fly's Super Deep: 12 reps (Work on slow down & up)

Band or Cable Flys/Crossovers: 20 reps

FRONT SQUAT 5 count pause with belt 2 Rep Max 2,2,2,2,2

WALKING LUNGES 400-800m depending on goals

2-3 SET SUPERSET WARMUP Back Extensions or GHDs: 15-20 reps Toes to Bar: 10 reps Single Arm Rotator Cuffs: 12 reps

BACK SQUAT Low or High Bar Position with or without a box 1,1,1,1,1,1,1,1 to a MAX

8 SET SUPERSET Leg Press (narrow stance): 8 reps Weighted GHD or Back Extensions: 8 reps

3 SET SUPERSET Leg Extensions: 30 reps Hamstring Curls: 30 reps

3 SET SUPERSET Seated Calf Raises: 20 reps Standing Calf Raises: 20 reps

LUNGES ONLY IF YOU A SAVAGE 400 Meters

2-3 SET SUPERSET WARMUP Back Extensions or GHDs: 15-20 reps Toes to Bar: 10 reps

8 SET SUPERSET #1 Behind the Neck Press: 20 reps Single Arm Rotator Cuff: 10 reps

6 SET SUPERSET #2 Lying Side Laterals Incline: 12 reps (Hammer style) Lying Side Laterals Flat: 12 reps (Hammer style)

4 SET SUPERSET #3 Around The World Rear Delt Fly's: 2 rounds = 1 set Dumbbell Shrugs: 10 reps (Super slow with a stretch)

FRONT SQUAT 1 Rep Max With a belt 1,1,1,1,1,1,1

WALKING LUNGES 400-800m depending on goals

5 SET SUPERSET Back Extensions: 45 degree if you have it, if not 90 degree: 20 reps

Weighted Crunches (25-35 lbs): 20 reps

5 SET SUPERSET GHDs: 10-20 reps depending on level add weight if needed Toes 2 Bar: 10 reps add ankle weights if you need to

5 SET SUPERSET Farmers Walks: 200 Feet Single Arm rotator Cuff: 15 reps

SQUAT THE BAR 100 Reps Deep as FUCK

WALKING LUNGES 800m

GET READY FOR THE PUMP

2-3 SET SUPERSET WARMUP Back Extensions or GHDs: 15-20 reps Toes to Bar: 10 reps Single Arm Rotator Cuffs: 12 reps (video below)

CONJUGATE BENCH WORK Use 3,3,3,3 reps till its a 1,1,1 equaling rep max

Week 1: Flat Bench Pause Rep 
Week

2: Flat Bench Regular Rep - 2 Board If You Can
 Week

3: Flat Bench Pause Rep - 3 Board If You Can
Week

4: Flat Bench Regular rep - 4 Board If You can

ARMS

GIANT SET-#1: TRICEPS — 5 SETS TOTAL Incline Dumbbell Rollbacks: 15 reps Incline Triceps Press Elbows Out Angle 1: 15 reps Incline Triceps Press Elbows Out Angle 2: 15 reps 50 REPS BAND or ROPE Press downs Each SET

TRI-SET#2: BICEPS — 4-5 SETS TOTAL Larry Scott Preacher Curls Dumbbells - 10 Reps Full 5 Reps Top Half Squeezes Straight Bar - 10 reps Full 5 Reps Top Half Squeezes Reverse Curls - 10 reps Full 5 Reps Top Half Squeezes

LAST COMBO BLOWOUT - BI & TRI 4-5 SETS Cable Crazy Pump Set Overhead Press Cable or band: 10 reps Up & Over Overhead Press Cable or Band: 15 reps Press downs Cable or Band: 20 reps

THEN:

Incline Dumbbell Curls 5 Regular Reps ( Don’t rotate the dumbbell) 5 Hammer Curls 5 Hang Twist 5 Full Reps with rotation both ways

FRONT SQUAT MAX 5 Count Pause 1,1,1,1,1,1

WALKING LUNGES 400-800m depending on goals

FRONT SQUAT 30-50% for a 1 Rep pause