READY TO CHANGE

FRONT SQUAT 1 Count Pause to a MAX (beltless) 3, 3, 3, 1, 1,1 *Bands optional

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

Week 1: Stiff Leg Conventional (standing on one thick mat) Week 2: Sumo (standing on one thick mat) Week 3: Conventional (weights on 4 mats or 2 plates or outta rack) Week 4: Sumo off the ground

2-1 BACK TO CHEST WORK (5 TOTAL SETS) Seated Rows: 25 reps Shrugs: 25 reps Iso Presses: 5/5 -10 reps Right/Left /Both

5 SET SUPERSET Chest-supported Shrugs: 20 reps Cable Shrugs Behind the Back: 20 reps Floor Press: 12 reps (3x12 work weight)

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

EXTRA WORK Band Pushdowns: 100 reps OR Tricep Pushdowns: 5 sets of 20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT Regular Rep to a MAX through Bands OR Beltless Regular Rep to a MAX, No Bands

UPPER BACK WARMUP: 2 SETS Narrow Face Pulls: 50 reps One Arm Rows: 50 reps (25 each arm) Chest-supported Shrugs: 50 reps

BENCH PRESS CONJUGATE METHOD CLOSE GRIP TO A MAX Week 1: Floor Press Week 2: Pin Press off the bottom Week 3: 3-stop Pause Week 4:  1-count Pause (2 Rep max) 3, 3, 3, 1, 1, 1 reps ALL WEEKS

3 SETS CONTINUOUS  - NO REST Standing Military Press Dumbbell or Barbell: 20, 6, 6, Reps Barbell or Alternate DB Curls: 20, 6, 6 reps Heavy Push Downs:  25.6-12-6-12 reps

REST 2 MINUTES

THEN, DB PUMP: 3 SETS Laterals: 25 Reps Frontals: 25 Reps Dumbbell Rollbacks: 25 Reps Dumbbell Kickbacks: 25 Reps Regular Curls: 25 reps Hammer Curls: 25 reps 1 minute rest watch clock close

THEN, 3-5 SETS Farmers Carries or 1-Arm Overheard Walking Carries: 50-100 feet each arm Shrugs: 25 reps

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 Regular Rep to a MAX 3, 3, 3, 1, 1, 1 reps Bands optional

5 WAY HAMSTRINGS STIFF LEG DEADLIFTS 10-10-10-10-10 Heavy Dumbbell Top 3/4 Single Leg Extensions: 20 reps X 2 per set

3-5 SETS: 20 REP HAMSTRINGS Back Raises: 10 reps heavy Heavy Ab Pulldowns: 8 Reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 3-count Decent, 3-count Pause Against Bands 1, 1, 1 reps

UPPER BACK WARMUP TRI-SET: 2 SETS Pulldowns (close-grip): 25 reps Dumbbell Shrugs: 25 reps Chest-supported Row: 25 reps

INCLINE BARBELL BENCH 3 working sets of 6 reps for 3 SETS Ex. 135/6, 185/6, 3 sets of 230x6 Week 1: 1-count Pause Week 2: 3-count down, 3-count up Week 3: 1 1/4 Rep Week 4: 3-count Pause *Superset with below back exercises*

4-6 SET SUPERSET (2:1 RATIO) After the pressing set do 2 back exercises for 25 reps each 1-Arm Rows: 20 reps Under-grip Pulldowns: 20 Reps

5 SET TRI- SUPERSET Incline Chest Flys: 12 reps heavy Chest Fly Machine or Cable Crossover: 20 reps Cable Pullovers: 15-20 reps

5 SETS EACH Low Back Extensions: 15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT No Bands, No Pause All out wraps belts etc up to you

SHOULDER SMOKER: 3 SET CIRCUIT Standing Arrows: 20 reps Laterals: 20 reps Frontals: 20 reps Military Press: 20 reps

8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS 15-20 Pushdowns, then 15-20 bottom 1/4 20-30 Band Extensions Overhead 15 Straight Bar Curls 15 Preacher Curls or Hammer Curls (depending on equipment) 20 Skullcrushers to the chin or nose 20 Bench Dips Alternate Incline Curls: 8 reps heavy Wrist Curls: 20 reps Rest 1-2 minutes

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

WALKING LUNGES 400-800 meters