ABSURD VOLUME &; PUMP

2 SET SUPERSET WARMUP Back Extensions: 15-20 reps Weighted Crunches: 20 reps (25lb plate)

CONJUGATE LOWER BACK MAX EFFORT WORK Use 3,3,3,3 reps till its a 1,1,1 equaling rep max Check forms especially on Good Mornings I have 2 videos for you to watch

Week 1: Rack Dead-lift Conventional (mid shin or below knee)

Week 2: Good Mornings

Week 3: Stiff Leg Deadlift

Week 4: Good Mornings

8 SET PUMP SUPERSET #1 (LOW REST): Wide Grip Pull-ups: 10 reps or Sub with 15 reps of Wide Grip Pulldowns

1 Dumbbell Rows: 15 reps (We used 80's)

6 SET PUMP SUPERSET #2 (LOW REST) Seated Rows: 15 reps Arrows: 15 reps

3 SET PUMP SUPERSET #3: Standing Cable Pullovers: 15 reps High Rep GHDS: 15 reps

FRONT SQUAT MAX 1 Count Pause with a belt 1,1,1,1,1,1,1,1,1

WALKING LUNGES 400 meters or 8-10 minutes fast pace lunges

UPPER BODY SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below)

ILLEGALLY WIDE GRIP BENCH PRESS 8 sets of 20 reps (I used 135 for 3 sets & 185 for 5 sets )(video below)

6 SET SUPERSET Incline Bench Press (Wide-grip): 15 reps

Chest Fly's Super Deep (check form below on knowledge bomb): 12 reps

4 SET SUPERSET Dumbbell Pullovers: 12 reps Deficit Pushups: To Failure

FRONT SQUAT 5 count pause to a MAX 1,1,1,1,1,1

Walking Lunges: 400 meter OR

Walking Lunges: 8-10 minutes fast pace OR

Stepmill: 20 minutes

FORM VIDEOS BELOW

3 SET WARMUP Back Extensions: 15-20 reps Weighted Crunches:  20 reps (25lb plate)

HIGH BAR BACK SQUAT Work to a 1 Rep MAX 1,1,1,1,1,1,1,1

8 SET SUPERSET Leg Press (narrow stance): 8 reps (We used 4-500) Stiff Leg Deadlifts: 8 reps (We used 225)

5 SET SUPERSET GHD: 5 reps Weighted Toes 2 Bar: 8 reps

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

SLED DRAGS, FARMER'S CARRY OR WALKING LUNGES 200 Feet for 3 sets

2 SET WARMUP Back Extensions: 15-20 reps Weighted Crunches: 20 reps (25lb plate) 2 Move Rotator Cuffs 15 reps each

8 SET SUPERSET #1 Unsupported Behind the Neck Press: 10-12 reps Rear Delt Cable Flys: 15 reps

6 SET SUPERSET #2 Arnold Press: 12 reps Lying Side Laterals: 12 reps

LATERAL RAISES 100 REPS using 10 lbs. Your Not allowed to set them down

FRONT SQUAT 1 Rep Max With belt Wrap up if you feeling it... 1,1,1,1,1,1,1,

GHD: 5 sets of 5 reps

Walking Lunges for 400 meter OR

 Walking Lunges for 8-10 minutes fast pace OR

Stepmill for 20 minutes

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UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below)

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

Week 1 - Floor Press

Week 2 - Bench Press Pause

Week 3 - Floor Press

Week 4 - Bench Press Regular Rep

ARMS

8 SET SUPERSET #1 Straight Barbell Curls: 15 reps (to the chin) Straight Bar Pushdowns: 20 reps

6 SET SUPERSET #2 Preacher Curls: 12 reps Body-weight Skulls: 12 reps

Finish Alternating DB Curls: 100 reps Band Pushdowns: 100 reps

FRONT SQUAT 10 second pause to a MAX 1,1,1,1,1,1

2 SET WARMUP Back Extensions: 15-20 reps Weighted Crunches: 20 reps (25lb plate)

BACK SQUAT 5 count pause to a MAX 1,1,1,1,1,1,1

SPEED PULLS 5 sets of 2 reps 50-70% plus bands or 70-80% no bands

5 SET BODYWEIGHT PUMP CIRCUIT Pull-ups: 10-20 Dips: 10-20 Push-ups: 20 GHD or Back Extensions: 20

FRONT SQUAT 30-50% for a 1 Rep pause