ALL IN-

DEADLIFT TO A 1-REP MAX Adding Bands is Optional Week 1: Deficit (1 plate) to a MAX Week 2: Block Pull off 1 Plate to a MAX Week 3: Block Pull off 2 Plates to a MAX Week 4: Best Stance off the Floor to a MAX

5 SET SUPERSET V-Bar Pull-ups: 10-15 reps 1 Arm Rows: 10-15 reps each arm

T-Bar Rows 10x10 w/ 10 seconds rest between

Seated Rows or V-Bar Pull-downs  10x10 w/ 10 seconds rest between

3 SET SUPERSET REP PROGRESSION Pull-downs (Front & Back) 1-1, 2-2, 3-3, 4-4, 5-5 DB Shrugs: 15 reps

FRONT SQUAT 5 Rep Max

LOW BACK Back Extensions: 4x10-15 reps HEAVY

Ab Wheels: 4x20 reps

Weighted Crunches: 4x20 reps

CONDITIONING WALKING LUNGES 400m = 10-15 minutes

BENCH PRESS Week 1: 3 Stop Pause MAX (Break the elbows,Half way down,Pause on the chest) Week 2: Incline Barbell MAX Week 3: Bench Press off boards, pins or roller to MAX Week 4: Close Grip MAX off chest

4 SETS Regular & Neutral Grip DB INCLINE Bench Press HEAVY Rep Progression (1-1, 2-2, 3-3)

4 SETS Regular & Neutral Grip on FLAT DB Bench HEAVY Rep Progression (1-1, 2-2, 3-3, 4-4, 5-5)

5 SET TRI-SET Weighted Dips: 8-10 reps Chest Fly: 15 reps DB Pullovers: 12 reps

FRONT SQUAT Work to a 2 Rep MAX

LOW BACK Back Extensions: 4x10-15 reps HEAVY

Ab Wheels: 4x20 reps

Weighted Crunches: 4x20 reps

CONDITIONING WALKING LUNGES 400m = 10-15 minutes

BACK SQUAT Work up to a 1 Rep MAX Wrapped up and with a belt

3 SETS Dumbbell Walking Lunges 200 feet each set (We used 20 lbs, 30 lbs, and 40 lbs)

3 SET SUPERSET: LEG EXTENSIONS Right Leg: 10 reps Left Leg: 10 reps Both Legs: 20 reps

3 SET SUPERSET: LEG CURLS Right Leg: 10 reps Left Leg: 10 reps Both Legs: 20 reps

CALF RAISES 100 reps

LOW BACK Back Extensions: 4x10-15 reps HEAVY

Ab Wheels (1 Wheel): 4x20 reps

Weighted Crunches: 4x20 reps

5 SET SUPERSET Arnold Press: 5-12 reps Arrows/T's: Rep Progression up to 5 REPS (1-1, 2-2, 3-3, 4-4, 5-5)

5 SET SUPERSET Preacher Curls: 8 reps HEAVY(3 count eccentric) Regular DB & Hammer Curls: Rep Progression: up to 5 REPS (1-1, 2-2, 3-3, 4-4, 5-5)

5 SET SUPERSET Heavy V-Bar Pushdowns: 5 reps Band & Light Elbows Out Press: 20 reps

5 SET SUPERSET Cable Overhead Extensions: 15 reps Band or Rope push downs : 20 reps

FRONT SQUAT 3 count pause MAX

LOW BACK Back Extensions: 4x10-15 reps HEAVY

Ab Wheels (1 Wheel): 4x20 reps

Weighted Crunches: 4x20 reps

CONDITIONING WALKING LUNGES 400m = 10-15 minutes

POSTERIOR WARMUP: 2 SETS NON-STOP QUICK SI Warmup if needed then: Good Mornings: 20 reps Light (95-135 lbs.) Stiff Leg Deadlifts: 10 reps Light (135-225 lbs.) Back Extensions or GHD: 20 reps Toes to Bar or Ab Wheels: 10-20 reps

SPEED BOX SQUATS 6-8 sets of 2 reps 50% Of 1 REP MAX + Bands No Bands = 70% of 1RM

SPEED DEADLIFTS 6-8 sets of 2 reps 50% Of 1 REP MAX + Bands No Bands = 70% of 1RM

4 SET SUPERSET Ab Wheels: 15 reps Weighted Low Back Extensions: 15 reps

CONDITIONING WALKING LUNGES 400m = 10-15 minutes