PUMPS OFF THE HEEZY II

FRONT SQUAT 5 count descent, then EXPLODE 3,3,3,1,1,1 reps Bands are optional

DEADLIFT MAX Week 1: 1 Plate Conventional from Deficit Week 2: 1 Plate Sumo from Deficit Week 3: 2 Plate Conventional from Deficit Week 4: 2 Thick Mat Sumo Block Pull All to a MAX

3,3,3,1,1,1 reps

HEAVY LIGHT PUMP TECH: 3X Barbell or DB Incline Press: 20 reps Wide-grip Pull-ups: 10 Reps THEN: Incline Barbell: 3 reps Wide Grip Pull-ups: 10 Reps

BLOOD PUMP WORK: 5 SETS Dumbbell Flat Bench: 25 Reps (40-60lbs) Standing Seated Rows: 25 reps

SUPERSET: IF YOU WANT MORE Chest Flys: 20 reps Straight Bar Pullovers (wide-grip): 20 reps 3 SETS TOTAL 

3-5 SETS EACH GHD: 20 Reps Low Back Extensions: 20 reps with plate Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 5 count pause, then explode 3,3,3,1,1,1 reps Against double mini bands (optional)

ELBOW WARMUP Biceps Curls with 45lb bar: 1 set 100 reps Band Pushdowns: 1 set of 50 reps

BENCH PRESS CONJUGATE METHOD: CLOSE GRIP, FEET UP TRICEP MAX

Week 1: 5 count descent, pause then press (face pulls with cable in between)

Week 2: Regular pause rep (face pulls with cable in between)

Week 3: 3 count pause (face pulls with cable in between)

Week 4: Feet down pause rep (face pulls with cable in between)

3,3,3,1,1,1 reps ALL WEEKS

4 SET TRI-SET Arnold Press: 10, 8, 6, 4 reps Barbell Curls: 10, 8, 6, 4 reps Band Elbows-out Press: 30 reps

ISOMETRIC KILLERZ: 3 SETS 1 minutes holds Tricep Rope or Band Extensions Lateral Raises Curl Holds (90 degrees)

5 SETS GHD: 20 reps Lower Back Extensions (1-5 plates): 10 reps Knee-ups: 15 reps

Ab Wheels: 4 sets of 25 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 1 count pause to a MAX Against bands 3,3,3,1,1,1 reps

INCLINE BARBELL BENCH: 4-6 SETS

3,3,3,3,3,3 working up to a 3 REP MAX ALL WEEKS

Week 1: 3 count down, 3 count pause

Week 2: 3 stop pause & press

Week 3: Pause

Week 4: Regular Reps

*Superset with below back exercises*

4-6 SET SUPERSET Set 1: Pull-ups (even if you 220 lol): 25 reps Set 2: Heavy 1 Arm Rows each arm (80-100lbs): 25 reps total Set 3: T-bar Row (3 plates): 25 reps Set 4: Seated Rows or Pullovers: 25 reps Set 5: Behind the Neck Pulldowns: 25 Reps Set 6: Wide Grip Pulldowns: 25 Reps

*Go Heavy*

8 SET SUPERSET Illegally Wide-grip Bench Press: 20 reps AND Straight Bar Face pulls: 10 reps heavy

EXTRA WORK Weighted Dips: 15, 10, 8, 6 reps

2-4 SETS EACH Low Back Extensions: 15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

FRONT OR HIGH BAR BACK SQUAT No bands MAX 3,3,3,1,1,1 reps

THEN:

GAUNTLET OF HUGENESS

1st round is 20 reps 2nd round is 15 reps 3rd round is 10 Reps 4th round is 6-8 reps 5th round is 20 reps

Tricep Pushdowns Band Pushdowns Dumbbell Curls Dumbbell Hammer Curls Dumbbell Skullcrushers Bench Dips or Elbow-out Press Incline Twisting Incline Dumbbells

Once done, rest for 2 minutes Repeat this for 5 sets Your arms will feel ridiculous

Band Pull Aparts: 10 minutes straight

3-5 SETS EACH Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters