NEW JACKED CITY

  WARMUP -- 3 SETS Back Extensions: 25 reps Walking Lunges: 1 minute   NEXT 4 WEEKS: Conjuagte Method *1,1,1,1,1,1 *I work up to a 1 Rep max using singles & 50-90lb jumps Week 1: G4 TOTAL  Front Squat Max to Back Squat Max to a (hook grip) Conventional Deadliftto a Sumo Deadlift in under 60 seconds.  | See Video Above or Click on Article Link Week 2: Front Squat to a Deficit Deadlift standing on a 4inch plate or block| 1 Rep Max Week 3 : Dead Stop Front Squat outta the rack  | 1 Rep Max | See Video Above Week 4 :Back Squat to Sumo Deadlift | 1 Rep Max   Pullups Advanced -Wide Grip Pull-ups: 100 reps total (low amount of sets possible) Intermediate --Wide Grip Pull-ups: 50-75 reps total (low amount of sets possible) Beginner --Wide Grip Pull-ups: 1-30 reps total (low amount of sets possible) Then 4x25 Lat Pulldowns   ROWS on ROWS TRI-SET -- 4-5 sets Seated or V-Bar Cable Rows-15 reps 1 Arm Rows - 15 reps Under grip barbell rows-15 reps   4 SET TRI-SET Arrows: 20 reps T's: 20 reps Shrugs: 20 reps   A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   P.M ABZ Weighted Crunches: 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

  GHD: 15 reps Back Extensions: 15 reps Rotator Cuff 20 Reps 2 sets Then: 1 set: Walking Lunges: 2 minutes SQUAT: Front Squat or Back Squat: 1 count pause -- Your Choice: 1,1,1,1,1,1   BENCH PRESS NEXT 4 WEEKS: Conjuagte Method 1,1,1,1,1,1 *I work up to a 1 Rep max using singles & 20-50lb jumps Week 1: 5 count down "Pause" then PRESS to a Max weight Week 2: Pause 1/2 way down- Pause on Chest - Pause 1/ way Up then Press to a max weight Week 3 : Pause 3 times on the way down with last one being right above chest then touch n go up. Week 4 : Close Grip to Regular Grip Max   5 SETS ( Feet Up) Illegally Wide Grip Bench Press = 15 reps   AMRAP As Many Rounds As Possible (12-15 minute time cap) Deep Ass Chest Fly's: 12 reps Incline Dumbbell Fly's: 12 reps Incline Dumbbell Press: 12 reps (Shoot for 6-9 sets)   A.M ABZ & XTRA TRICEPS 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches 3-5x20 Pushdowns or Band Pushdowns   WALKING LUNGES OR JUMPING *400m or *800m or JUMPING: Calf Raises - 30 each way standing Toes out,in,straight Jump rope - 3 minutes Roll out the Shins -1 minute each Pick a 10-30 inch box depending on level 3 reps holding dumbbells & two feet jumping Working up to a 3 rep max moving up  5-10 lbs a set. Set:1 Bodyweight Set:2 Holding 10's Set:3 Holding 15's Etc till a Max 3 reps is hit   P.M ABZ Weighted Crunches - 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

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  SQUAT: Front Squat 10 Second Pause 1,1,1,1,1,1 WARMUP Barbell Curls: 100 reps Band Pushdowns: 100 reps   HEAVY Cheat Curls Pyramid: 10, 8, 6, 4, 2 reps Straight Bar Pushdowns: 10, 8, 6, 4, 2 reps   PUMP -- 4 Set Superset (REP PROGRESSION METHOD) Regular DB Biceps Curls w/ DB Hammer Curls *Reps: 1-1, 2-2, 3-3, 4-4, 5-5 Dumbbell Rollbacks w/ Elbows Out Presses *Reps: 1-1, 2-2, 3-3, 4-4, 5-5   BLOWOUT -- 3 Set Superset Bench Dips: 30 reps Curl Flurry: 30 Alternating DB Curls or Preacher Curls A.M ABZ & XTRA TRICEPS 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches 3-5x20 Pushdowns or Band Pushdowns   WALKING LUNGES *400m or *800m   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 1 Set -- Walking Lunges: 2 minutes   FRONT SQUAT:  3 sets of 1 rep pause with working weight 70% 1RM   1-1, 2-2, 3-3, 4-4, 5-5 Alternating Military Barbell Press *5 SETS   1-1, 2-2, 3-3, 4-4, 5-5 Seated Arnold Press & Military Press *5 SETS   1-1, 2-2, 3-3, 4-4, 5-5 Lateral Raises & Standing Arrows *5 SETS   Straight Dumbbell Shrugs: 100 reps     A.M ABZ 100 Ab Wheels – 4×25 reps 5×8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   P.M ABZ 100 Ab Wheels – 4×25 reps 5×8 Heavy Cable Crunches

  GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes     Low Bar Squat: 1,1,1,1,1,1,1   5 SETS of EXPLOSIVE CIRCUIT: (watch video) Weighted Low Box Jumps: 6 reps (holding dumbbells)(20-40lb & 16-20 inch box) Weighted Jumping Switch Lunges -6 reps each leg High Box Squat High Box Jumps ( we used 36inch): 2 reps 1:1 1 Holding Dumbbells: 1 Not Holding Dumbbells   A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   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 Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2 minutes   SQUAT: Front Squat 5 count pause 1,1,1,1,1   BACK WARMUP   TRI-SET 5 sets Seated or V-Bar Cable Rows-15 reps Arrows- 15 reps Dumbbell Shrugs-15 reps Rotator Cuff -20 reps   HEAVY CHEST NEXT 4 WEEKS: Conjuagte Method 1,1,1,1,1,1 *I work up to a 1 Rep max using singles & 50-90lb jumps Week 1: Triple Pause Incline Bench Press Max( Pause at break of elbows,Pause 1/2 way down,Pause 1 inch above the chest then touch n go) Week 2: Comp Pause 1 second on the chest Week 3 : Regular Bench Your Best Grip Touch N Go Week 4 : Pyramid Regular Reps 10,8,6,4     12 minute AMRAP - Dips: 8-15 reps - weighted if needed Chest Fly's deep: 12 reps Dumbbell Pullovers: 12-15 reps   A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   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