I ONLY WEAR MY SHIRT TO CHURCH

CONVENTIONAL DEADLIFTS Week 1: Off Floor to a MAX Week 2: 2 Plate Deficit to a MAX Week 3: 1 Plate Deficit to a MAX Week 4: Off Floor to a MAX *Bands are OPTIONAL

OPTIONAL SQUAT Front Squat Work up to a MAX (regular rep)

OG BACK NASTINESS

HIGH VOLUME - 1O SET SUPERSET Wide Grip Pull-ups: 10 reps (pulldowns as a sub) V-Bar Pulldowns: 10 reps

LOW REPS - 3 SET TRI-SET Seated Rows: 5-8 reps 1 Arm Rows: 5-8 reps Dumbbell Pullovers: 5-8 reps

3 SET TRI-SET Dumbbell Shrugs: 12-20 reps Arrows: 12-20 reps T's: 12-20 reps

Lower Back Extensions: 4 sets of 15 reps Ab Wheels: 4 sets of 25 reps

*If you’re doing the 40 Days of Transformation, you have a TOTAL of 400-800m*

10 MINUTES OF WALKING LUNGES TO FINISH

INCLINE BARBELL BENCH PRESS 12-10-8-6-4-2 reps

CLOSE GRIP FLAT BENCH PRESS 10-8-6-4 reps

10 SETS OF 10 REPS Chest Fly Dips

DUMBBELL PULLOVERS 3 sets of 20 reps

OPTIONAL SQUAT Front Squat 5 second pause to a MAX

Lower Back Extensions: 4 sets of 15 reps Ab Wheels: 4 sets of 25 reps

10 MINUTES OF WALKING LUNGES TO FINISH

BACK SQUAT Blue and green band MAX today Box OR Free Squat, your choice

SPEED DEADLIFTS OR POWER CLEANS (MEET STANCE) 6-8 sets of 2 reps (fast pace)

DB Weighted Walking Lunges: 3 sets of 5 reps

LEG EXTENSIONS 5 sets of 20 reps

LEG CURLS 5 sets of 20 reps

CORE: 3 SET SUPERSET GHD: 12-20 reps Side Raises: 10 reps Weighted Crunches: 20 reps

OTHER OPTION:

BACK SQUAT Pause rep + Regular rep to a MAX *Back down set of 3 sets of 10 reps *Example: 315 for the Max, then 275/225/185 for the sets of 10

POWER CLEANS (FOR SPEED) 6 sets of 2 reps Working up to something fast + heavy

WALKING LUNGES 3 sets of 5 reps w/ maximal weights for work

LEG EXTENSIONS 5 sets of 20 reps

LEG CURLS 5 sets of 20 reps

CORE: 3 SET SUPERSET GHD: 12-20 reps Side Raises: 10 reps Weighted Crunches: 20 reps

STRAIGHT THROUGH:

Straight Bar Pushdowns: 20 reps Band Pushdowns: 20 reps Rep Progression DB Curls: 7-7 Regular Curls, Hammer Curls Skullcrushers: (DB or Bar): 20 reps Bench Dips: 20 reps Incline DB Curls: 15 reps Elbows Out Press: 20 reps *5-7 sets *Rest 1-2 minutes between each circuit (use as low rest as possible)

3 SET SUPERSET Overhead Cable Tricep Extensions: 15 reps Overhead Band Extensions: Failure CT Curls: 15-20 reps per arm

OPTIONAL SQUAT Front Squat Take a single at 70% of your 1 Rep Max

Lower Back Extensions: 4 sets of 15 reps Ab Wheels: 4 sets of 25 reps

10 MINUTES OF WALKING LUNGES TO FINISH

SPEED WORK BENCH: 5 SET SUPERSET Competition Grip: 3 reps OR Earthquake Bar: 12 reps OR Illegally Wide Grip: 12-20 reps

 SUPERSET WITH 

Wide Grip Pull-ups: 10 reps

4 SET SUPERSET Behind the Neck Press: 20-10-5-1 reps Heavy Ass Cable Face Pulls: 8 reps

HEAVIER ARROWS/Ts: 3-5 SET SUPERSET Arrows: 5 reps T's: 5 reps Arrows: 5 reps T's: 5 reps SUPERSET WITH Lying Side Laterals: 12 reps

3 SET SUPERSET Rotator Cuffs: 15 reps Upright Rows: 15 reps Double or Single Overhead Carries: 50-100 feet

OPTIONAL SQUAT High Bar Back Squat 5 second pause to a MAX

Lower Back Extensions: 4 sets of 15 reps Ab Wheels: 4 sets of 25 reps

10 MINUTES OF WALKING LUNGES TO FINISH

OPTIONAL SQUAT & DEADLIFT Both 6 sets of 2 reps at 50% of 1 Rep MAX

3-5 SET SUPERSET V-Bar or Wide Grip Pull-ups: 10-20 reps Deficit Push-ups: 20 reps

3-5 SET SUPERSET Handstand Push-ups: 5-10 reps Dips: 20 reps *Sub handstand push-ups with DB Press

3-5 SET SUPERSET Bodyweight Skullcrushers: 10-20 reps Ab Wheels: 10-25 reps

4 SET SUPERSET GHD: 10-20 reps Front Squat w/ Med Ball: 10-20 reps

10 MINUTES OF WALKING LUNGES TO FINISH