&; SHIRTLESS 24/7

WARMUP -- 2 SETS Walking Lunges: 1 minute Back Extensions: 20 reps Rotator Cuff: 20 reps

FRONT SQUAT 1,1,1,1,1 (Use singles to work up to a max weight on this variation) Regular Rep or Against Mini-Bands To a MAX

ALTERNATE THESE TO A HEAVY TRIPLE EACH WEEK

Each week you will test yourself 3,3,3,3 working up till you are at at 3 Rep Max weight Week 1: Stiff Leg Deadlift to a MAX Week 2: Good Mornings to a MAX Week 3: Sumo Deadlift to a MAX Week 4: Deficit Deadlift to a MAX

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EVERY ANGLE BACK -- 5-6 SET CIRCUIT Wide Grip Pull-ups: Till Failure Dumbbell Pullovers: 12 reps 1 Arm Dumbbell Rows: 12 reps each arm Chin-ups: Till Failure *Do this as a circuit if you can.  If you are not able to because of your gym, split them into 2 supersets

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

WALKING LUNGES 400-800m (weighted if needed)

P.M ABZ Weighted Crunches: 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

WARMUP -- 2 SETS Walking Lunges: 1 minute Back Extensions: 20 reps Rotator Cuff: 20 reps

BACK SQUAT 1,1,1,1,1 (Use singles to work up to a max weight on this variation) With 1 Second Pause or Optional Against Mini-bands to a MAX

BENCH PRESS Conjugate of the next 4 weeks Work up to a MAX WEIGHT Against Bands is Optional so

Each week you will test yourself 1,1,1,1,1,1 working up till you are at at 1 Rep Max Weight

1. Bench Press -- 5 ct. descend, then touch n go press 2. Bench Press -- Pause rep 3. Bench Press -- Touch n Go 4. Close Grip Bench

DUMBBELL FLAT BENCH PRESS 100 reps Total, in as few sets as possible (I used 70s)

5 SET SUPERSET Dips (Weighted if you need it): 12 reps Deep Ass Chest Fly: 12 reps

(OPTIONAL JUMPING)

NO JUMPING = 400-800m of Walking Lunges

Calf Raises: 100 reps Standing

10 MINUTE EMOM Odd Minutes -- Clean: 1 rep Weighted Box Jumps (hold DBs): 3 reps KB #65 | WHAT DOES EMOM MEAN?

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

P.M ABZ Weighted Crunches: 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

WARMUP -- 2 SETS Walking Lunges: 1 minute Back Extensions: 20 reps Rotator Cuff: 20 reps

DEADLIFT -- WORK TO A MAX WEIGHT Each week you will test yourself 1,1,1,1,1,1 working up till you are at at 1 rep max weight Week 1: Sumo Stance Week 2: Conventional Stance Week 3: Sumo off Mats or Plates Week 4: Stiff Leg Deadlifts 50% Max 3 sets of 8 reps

AGAINST BANDS IF YOU HAVE THEM, BUT OPTIONAL

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REP PROGRESSION METHOD -- 5 SET SUPERSET Dumbbell Regular/Hammer Curls: 1-1, 2-2, 3-3, 4-4, 5-5 Straight Bar Pushdowns Close/Wide: 1-1, 2-2, 3-3, 4-4, 5-5

5 SET SUPERSET Straight or EZ Bar Close/Wide Grip: 1-1, 2-2, 3-3, 4-4, 5-5 Skullcrushers Close/Wide Grip: 1-1, 2-2, 3-3, 4-4, 5-5

Forearms Curls: 100 reps

FRONT SQUAT Pause rep against bands optional

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

WALKING LUNGES 400-800m (weighted if needed)

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

WARMUP -- 2 SETS GHD: 15 reps Back Extensions: 15 reps Rotator Cuff: 20 reps

LOW BAR BACK SQUAT To a MAX

GHD: 5 sets of 5 reps

JUMPING -- 8 MINUTES EMOM Cleans with a Pause at the Knee: 3 reps Jumping from the Kneeling PositIon: 2-3 reps **EMOM = Every Minute on the Minute

KB #65 |  WHAT DOES EMOM MEAN?

OR

10 SETS of 10 REPS (10 SECONDS REST BETWEEN) Leg Extensions Leg Curls Leg Press

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

NO WALKING LUNGES

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

WARMUP -- 2 SETS GHD: 15 reps Back Extensions: 15 reps Rotator Cuff: 20 reps

BACK SQUAT *30% of Max + Bands or 60% No Bands *6 sets of 2 reps sitting on a 12" box *If you have no box or bands, do pause squats and just explode working on form and speed

HOW TO BOX SQUAT HERE!

SHOULDERS

STANDING BEHIND THE NECK PRESS Work to a 1 Rep Max 5,5,5,3,3,1,1,1

REP PROGRESSION -- 5 SET SUPERSET Arrows & Ts: 1-1, 2-2, 3-3, 4-4, 5-5 Shrugs: 15 reps

REP PROGRESSION -- 5 SET SUPERSET Laterals & Frontals: 1-1, 2-2, 3-3, 4-4, 5-5 Shrugs: 15 reps

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

WALKING LUNGES 400-800m (weighted if needed)

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

WARMUP -- 2 SETS GHD: 15 reps Back Extensions: 15 reps Rotator Cuff: 20 reps

FRONT SQUAT Against Bands ; Work to a Double with a Pause

UPPER BACK WARM-UP -- 3-5 SET SUPERSET 1 Arm Cable Rows: 12 reps Pulldowns: 12 reps Cable Side Laterals: 12 reps

BENCH PRESS -- NO BANDS | TOUCH N GO Week 1: 3 reps Week 2: 1 rep Week 3: 5 reps Week 4: 1 rep

10 SETS Wide-Grip Pull-ups: 10 reps Illegally Wide-Grip Bench: 20 reps Cable Crossovers: 15 reps *If you can't superset with cable crossovers, then break them out by themselves for 5 sets with low rest

AM ABZ -- 5 SETS Ab Wheels: 20 reps Cable Crunches: 20 reps

WALKING LUNGES 400-800m (weighted if needed)

P.M ABZ Weighted Crunches – 6-8 sets 25 reps(25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

Squat The Bar & REST