.5: All Star Post Quarantine Edition

BACK SQUAT

Put dumbbells across shoulders Use lifters if you have them

1 Count Pause to a MAX 30 reps

DEADLIFT

All to a MAX –> 3x30 reps

Week 1: Sumo Stiff Leg Week 2: Stiff Leg Close stance Week 3: Conventional Rack Pull (right below below knee) Week 4: Sumo

3-1 BACK TO CHEST WORK - 5 TOTAL SETS

Pull-ups: 1-20 reps or Bodyweight Rows Dumbbell Shrugs: 25 reps T’s: 25 reps Dumbell Press: 5 reps (5×25)

5 SET SUPERSET

1-Arm Rows: 30 Reps Dumbbell Shrugs: 25 reps Arrows: 25 reps Incline Dumbbell Press: 25 Reps (3 work sets)

5 SETS EACH

Stiff Leg Deadlifts: 25 Reps Ab Wheels: 25 reps

EXTRA WORK

Band Pushdowns: 100 reps OR Tricep Dips or Rollbacks: 5 sets of 20 reps

WALKING LUNGES

400-800 meters

FRONT SQUAT

Front Rack w/ Dumbbells 30 Rep Max w/ 2 count pause

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Pull-ups: 1-20 reps DB Shrugs: 20 reps DB Pullovers: 20 reps DB Flat Bench: 20 reps

DB FLAT BENCH - MAX EFFORT

Week 1: Complete Total Failure, one set Week 2: Complete Total Failure set, 3 count lower Week 3: Complete Total Failure set, 3 count pause Week 4: Repeat Week 1 & beat number

BLOOD PUMP STARTER  

Dumbbell Curls: 25 curls Band Pushdowns: 25 reps Lateral Raises: 25 reps

HEAVY WORK: 3-5 SETS

Dumbbell Military Press: 25 reps Dumbbell Skulls: 25 reps Hammer Curls: 25 reps Banded Elbows-out Press: 25 reps

3-5 SET SUPERSET

1-Arm Overhead Walking Carries: 50-100 feet each arm Rear Delt Flys: 15 reps

5 SETS EACH

Ab Wheels: 25 reps Stiff Leg Deadlifts: 10-20 reps

WALKING LUNGES

400-800 meters

BACK SQUAT

Heels Elevated Heaviest Dumbbells You Have

Week 1: No Pause to a MAX Reps Week 2: 3-count Pause to a MAX Reps Week 3: No Pause to a MAX Reps (beat week 1) Week 4: 3-count Pause to a MAX Reps (beat week 2)

QUAD SET: 5 SETS 

DB Cleans: 20 reps 1-Step Box Jumps: 2 reps (find something to jump on) Kneeling Jumps: 5-8 reps Calve Raises: 20 reps

5 SETS EACH

Stiff Leg Deadlifts: 20 reps Ab Wheels: 20 reps

HEAVY WALKING LUNGES

With 10-30 lb. DUMBBELLS 400m

FRONT SQUAT

Front Rack Dumbbells 30 Rep MAX, no pause

WARMUP: 2 SETS

Pull-ups: To Failure DB Pullovers: 20 reps DB Shrugs: 20 reps DB Incline Dumbbell Press: 25 reps

INCLINE DUMBBELL BENCH

4-6 sets x 25 reps MAX ALL WEEKS

Week 1: 1/2 way down, pause, then touch ‘n go Week 2: 3-stop Pause Week 3: 1-count Pause Week 4: Regular Reps

*Superset with*

1-Arm Rows: 25 reps

6 SET TRI-SET

Illegally Wide-grip DB Bench (Feet Up Press): 20 reps (no need to go real heavy, work on pump)

Dumbbell Shrugs: 25 reps

Arrows: 25 reps

T’s: 25 reps

EXTRA WORK: 3 SETS

Chest Flys: 20 reps Dips or Bodyweight Skulls: 15-20 reps

5 SETS EACH

Stiff Leg Deadlifts: 20 reps Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

BODYWEIGHT SQUAT

Heels Elevated 250 reps for time

SHOULDER SMOKER: 3-5 SET CIRCUIT

Standing Arrows: 20 reps Laterals: 20 reps Frontals: 20 reps Military Press: 20 reps

8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS

Kickbacks: 20 reps Rollbacks: 30 reps Strict Dumbbell Curls: 20 reps Concentration Curls: 20 reps Dumbbell Skullcrushers to the chin & 20 to the nose Bench Dips: 20 reps Alternating Dumbbell Hammer Curls: 20 reps, then 10 each arm Wrist Curls: 20 reps

Rest 1-2 minutes, then go back thru

5 SETS EACH

Stiff Leg Deadlifts: 20 reps Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters