WINTER GAINZ II

WARMUP

Bike or Backwards Sled Drag: 3-5 minutes

Then 2 Sets: GHD or Stiff Leg Deadlifts: 15 Reps Back Extension: 15 reps

FRONT SQUAT

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

DEADLIFTS

ALL TO A MAX 1, 1, 1, 1, 1 reps

Week 1: 4 Mats Week 2: 3 Mats Week 3: 2 Mats Week 4: 1 Mat

5 SETS

Pull-downs: 20 reps medium grip Pull-ups: 10 reps (add weight if needed) Barbell Shrugs: 15 wide, 15 close grip

THEN:

Incline Dumbbell Press: 15 reps

5 SETS

Seated Rows w/ Lat Bar: 10 wide / 10 close Chest-supported Shrugs: 10 reps heavy Chin-ups: 10 reps (1) Floor Press Dumbbell Press: 15 reps

ARMS: 5-7 SETS SUPERSET

DB Rollbacks: 15 reps DB Curls: 15 reps

4 SET SUPERSET

Ab Wheels: 25 reps (up on a pad) Low Back Extensions: 10-10-10-10 reps (add weight)

WALKING LUNGES

400-800 meters

FRONT SQUAT

No Belt, No Pause to a MAX 1, 1, 1, 1, 1 reps

BENCH WARMUP: 4-5 SET SUPERSET

Pull-ups: 10 reps Face Pulls: 20 reps

BENCH PRESS CONJUGATE METHOD

CLOSE GRIP TO A MAX 3, 3, 3, 1, 1, 1 reps ALL WEEKS Week 1: 1/2 way down 3 count pause, 3 count pause on chest Week 2: 5 count down and 1 count pause Week 3: 1/2 way down, quick pause, then touch and go Week 4: 3 stop pause

*Each Bench Set superset with Heavy Chest Supported Row and Light Face Pull

WARMUP PUMP: 3 SET SUPERSET

Cable Curls (close & wide): 15/15 reps Single-arm Rope or Bands Pushdowns: 15/15 reps Dumbbell Military Press: 20 reps

HEAVY 6x6 WITH DROP KICK 20’s

EZ Bar - Speciality Bar or Straight Bar Skulls 6 reps (super set with kickbacks 20 reps)

Straight Bar Curls: 6 reps (superset with Hammer Curls: 20 reps)

Arnold Press: 6 reps (superset with Lateral Raises: 20 reps)

Whole Circuit: 6 Sets Total

CRAZY SHRUG FINISHER: 3 SETS EACH

T-Bar or Chest-supported Shrug Dumbbell Shrug: 20 reps Barbell Shrug Close: 20 reps Barbell Shrug Wide: 20 reps Cable Shrug: 20 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

WARMUPS

Bike or Backwards Sled Drag: 3-5 minutes

2 SETS EACH

GHD or Stiff Leg Deadlifts: 15 Reps Low Back Extensions: 15 reps Inner Thigh Ball Squeeze: 1 minute Monster Side Walks (side & backwards): 50 feet each with hip circle

BACK SQUATS

1 Rep Max

*BANDS OPTIONAL* Week 1 – 2 Bands Week 2 – 3 Bands Week 3 – 4 Bands Week 4 – NO Bands

ISO LEG WORK & HAMSTRINGS: 3-5 SETS

Single Leg Dumbbell Deadlifts: 8-10 reps Side Step Step Ups: 8-10 reps Split Squats: 8-10 reps Single Leg Hamstring on Swiss Ball: 5-10 reps

HEAVY HAMSTRINGS & LOWER BACK: 3-5 SETS

Nordic Inverse Leg curls, Weighted GHD or Hamstring Curls: 5 reps

Low Back: 10 reps add weight

Weighted Box Jumps: 5 reps (holding DBs or ankle weights) 3-5x5

4 SETS

Ab Wheels: 25 reps Knee ups 20 reps

CONDITIONING

Lunges off unless you have a streak or your on 40 day Transformation

WARMUP

Bike or Backwards Sled Drags: 3-5 minutes

2-4 SETS EACH

GHD or Stiff Leg Deadlifts: 15 Reps Low Back Extensions: 15 reps

FRONT SQUAT

Regular Rep

10x10 10 SET SUPERSET

Incline Bench Press: 10 reps Seated Rows: 10-15 reps Pull-ups: 10 reps Pullovers: 10 reps

5 SET SUPERSET

Dips: 10-20 reps One Arm Overhead Carries: 100 feet Cheat-supported Shrugs: 10 reps heavy

5-8 SET SUPERSET (NON-STOP)

Bodyweight Skulls: 10-15 reps Cable Curls: 30 reps

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

FRONT SQUAT

No Bands, Regular Rep Gangstered up... Belt, wraps all out

WARMUP CABLE PUMP: 3 SET SUPERSET

Cable Curls: 30 reps Cable Pushdowns: 30 reps Cable Shrugs: 30 reps

3 SETS OF 6 REPS (2 STOP WORK)

Bicep Curls: Stop halfway up & halfway down Face Press: Stop halfway down & halfway up Barbell Military: Halfway up and halfway down

3-5 SETS OF 20 REPS

Preacher Hammer Curls Overheard Cable Press from Bottom Pulleys Lateral Raises

POLISH OFF

10x20 with 20 seconds rest

Band Pushdowns Standing Rotating Wind Biceps Curls Barbell Shrugs

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

LUNGES & SLED DRAGS

Backward Sled Drags: 3 sets 100-200 feet OR 400m Farmers Carries

Walking Lunges: 400-800 meters

LUNGES & SLED DRAGS

Backward Sled Drags: 3 sets 100-200 feet OR 400m Farmers Carries

Walking Lunges: 400-800 meters