POWER, PUMP &; EVERYDAY ARMS

FRONT SQUAT 3 count pause to a MAX 3, 3, 3, 1, 1, 1 reps *Bands optional

DEADLIFT OR GOOD MORNING MAX *Sumo OR Conventional* All to a MAX –> 3,3,3,1,1,1 reps

Week 1: Good Morning Week 2: Sumo Week 3: Stiff Leg Week 4: Good Morning

2-1 BACK TO CHEST WORK (5 TOTAL SETS)

Chest-supported Shrugs: 25 reps Chest-supported Rows: 25 reps Incline Dumbbell or Barbell Press: 20, 10, 5, 1, 20 reps

5 SET SUPERSET 1 Arm Rows: 25 Reps (Machine, Cable, or dumbbells)

Medium-grip Heavy Pulldowns: 25 reps Floor Press or Flat Press Dumbbells: 20, 10, 5,3 20 reps

ARMS - RUN THE STACK Set up Cable Curl on bottom & V-bar on top.  Start on 30lbs hit 20 on both and keep going I till it’s heavy

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

WALKING LUNGES 400-800 meters

FRONT SQUAT No Pause 3,3,3,1,1,1 reps to a MAX

BENCH WARMUP Face Pulls or Chest-supported shrugs Any type of Rows Band Pushdowns 4-5 sets of 25 reps each

BENCH PRESS CONJUGATE METHOD CLOSE GRIP TO A MAX

Week 1: 3-stop Pause Press

Week 2: 1 Count Pause Press (bands)

Week 3: 3-Count Pause

Week 4: Touch n go

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

4 SET TRI-SET DROP SET Arnold Press: 6 to 10 heavy, then drop set 20 reps

Barbell Curls: 6 to 10 heavy, then drop set 20 reps

Overhead V-bar Cable Press: 6 to 10 heavy then drop set 20 reps

THEN:

1-Arm Overheard Walking Carries: 50-100 feet each arm Rear Delt Flys (rings or chest supported): 15 reps 3-5 SETS

5 SETS EACH 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

BACK SQUAT Pause to a MAX 3, 3, 3, 1, 1, 1 reps Bands optional

5 WAY HAMSTRINGS STIFF LEG DEADLIFTS 20-10-5 reps

5 SETS EACH Belt Squat or Leg Press: 15 reps

Back Raises: 10 reps heavy

Band Pushdowns: 1 set of 100 reps Cable Curls w/ V-bar: 1 set of 100 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 3-count decent, 1 count pause Against Bands 1,1,1 reps

UPPER BACK WARMUP TRI-SET: 2 SETS Face Pulls (close-grip): 25 reps Dumbbell Shrugs: 25 reps Seated Rows: 25 reps

FLAT OR INCLINE BARBELL BENCH: 4-6 SETS 6,6,6,6, working up to a 6 REP MAX ALL WEEKS Week 1: 1/4 Rep Pump Week 2: 3-stop Pause Week 3: 1-count Pause Week 4: Regular Reps *Superset with below back exercises*

4-6 SET SUPERSET Pulldowns or some type of row (Bench grip width ): 12-15 reps *Go Heavy*

6-8 SET TRI- SUPERSET Incline Dumbbell Press: 15 reps Band Pull Aparts: 1 minute Undergrip Cable Rows: 15-20 reps

EVERYDAY ARMS: PYRAMID SET 1-Arm Preacher Curls: 20,15,10,5 reps Tricep Rollbacks: 20, 15, 10, 5 reps

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

WALKING LUNGES 400-800 meters

FRONT SQUAT No Bands 1 count pause Belt or beltless, up to you

ARM EXPLOSION WITH DROP SET REP PROGRESSION

WARMUP: 2-3 SET TRI-SET Chin Skullcrushers: 25 Reps Lateral Raises: 25 reps Hammer Curls or Football Bar: 25 reps

5 ROUNDS (Do Biceps - Shoulders - Triceps) Then back to the top 5 rounds total

Incline Alternating Dumbbell Curls 8-12 Reps heavy Drop-set Incline DB Regular & Hammer Rep Progression 6 -8 Reps

3-5 SET SUPERSET  Lying Side Laterals: 8 Reps Drop-set Ts & Arrows Rep Progression: 6-8 Reps

Dumbbell Skulls/Rollbacks: 8 Reps Drop-set Incline Elbows-out Press & Deep Stretch DB Extension Rep Progression: 6-8 Reps

2 SET SUPERSET GHD: 10-20 Reps Low Back Extensions: 10 reps with plates Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

WALKING LUNGES 400-800 meters

Band Pushdowns: 25 reps Hammer Curls: 25 reps 4-5 SETS BOTH DAYS

WALKING LUNGES 400-800 meters

Band Pushdowns: 25 reps Hammer Curls: 25 reps 4-5 SETS BOTH DAYS