NUTHIN&; BUT A G THANG

HIGH BAR BACK SQUAT (use lifters also if you have them) 1 Count Pause to a MAX 3, 3, 3, 1, 1, 1 reps (mini bands optional)

DEADLIFT All to a MAX –> 3,3,3,1,1,1 reps

Week 1: Sumo (weights on one thick mat) Week 2: Stiff Leg Week 3: Conventional Rack Pull (below knee) Week 4: Sumo (standing on one thick mat)

3-1 BACK TO CHEST WORK (5 TOTAL SETS) Pull-ups: 1-20 whatever ya got Overhand Seated Rows w/ Straight Bar: 25 reps Cable Shrugs: 25 reps Barbell Floor Press: 5 reps (5x5) (3 work sets)

5 SET SUPERSET 1 Arm Pulldowns: 15 Reps 1 Arm Cable Rows: 15 reps Chest-supported Shrugs w/ T-bar or Dumbbells: 15 reps Incline Dumbbell Press: 8 Reps (3 work sets)

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 3 count pause to a MAX 3, 3, 3, 1, 1, 1 reps

UPPER BACK WARMUP: 1-2 SETS Seated Row Bar Face Pulls: 50 reps Cable Pullovers: 50 reps Chest-supported T-bar Shrugs: 50 reps

BENCH PRESS CONJUGATE METHOD CLOSE GRIP TO A MAX

Week 1: 3 count down, 3 count pause Week 2: 2 stop pause, then touch n go Week 3: Bottom start pin press Week 4:  1 count pause

SHOULDERS: 5 SET TRI-SET Arnold Press: 20 Reps Lateral Raises: 20 reps Behind the Back Cable Shrugs: 20 reps

5 SET TRI-SET Straight Bar Pushdowns: 15/15/15 reps Close, Medium, Wide

Band Pushdowns: 20 reps

Rep Progression: 6 reps (1-6) Alternate DB Hammer Curls and DB Regular Curls:

5 SETS Y, T's, and Presses 15 reps each one

THEN, 3-5 SETS Farmer Carries: 50-100 feet each arm

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

LEG DAY BACK SQUAT Regular Rep MAX 3, 3, 3, 1, 1, 1 reps Bands are optional

4 SET SUPERSET Stiff Leg Deadlifts: 20, 5, 5, 5 reps Sissy Squats: 15 reps

Leg Extensions: 1x100 reps Leg Curls: 1x100 reps Calf Raises: 1x100 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 5 count pause to a MAX 3, 1, 1, 1 reps

UPPER BACK WARMUP: 1-2 SETS Seated Row Bar Face Pulls: 50 reps Cable Pullovers: 50 reps Chest-supported T-bar Shrugs: 50 reps

INCLINE BARBELL BENCH Gonna try volume maxes & see how we do Perform your heaviest set max to meet the reps programmed

Week 1:  20 Rep Max (example 135/20 185/20 205/20 215/20) Week 2:  10 Rep Max Week 3:  5 Rep Max Week 4:  1 Rep Max *Superset with below back exercises*

3-4 SET SUPERSET (3:1 Ratio) After the pressing set do 3 back exercises for 20 reps each Behind the Back Cable Shrugs: 20 reps Behind the Neck Pulldowns: 20 reps Undergrip Standing Cable Rows: 20 reps

FLY ON FLY CRIME 5 SET SUPERSET  Flat Flys: 15 reps Cable Machine Flys or Crossovers: 15 reps Incline Flys: 15 reps

Low Back Extensions: 10 reps with plates Ab Wheels: 4x25 reps

WALKING LUNGES 400-800 meters

F.U ARM PUMP

1 FRONT SQUAT - 1 BACK SQUAT No Bands, No pause All wraps belts etc up to you

STRAIGHT BAR CURLS: 10 SETS 20 reps, 20 seconds rest

SKULLCRUSHERS: 10 SETS 30 reps, 30 seconds rest

5 SET SUPERSET Rolling Tricep Press: 20 reps Seated Barbell Curls: 15 reps

6 SET FINISHER Bench Dips: 30 reps Wrist Curls: 30 reps

Ab Wheels: 100 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

Low Back Extensions: 5 sets of 20 reps

Ab Wheels: 5 sets of 20 reps

Y's Y's Arrows & Press: 3 sets of 20 reps each

WALKING LUNGES 400-800 meters

Low Back Extensions: 5 sets of 20 reps

Ab Wheels: 5 sets of 20 reps

Y's Y's Arrows & Press: 3 sets of 20 reps each

WALKING LUNGES 400-800 meters