All Star Post Quarantine Edition

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 Bench 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

WARMUP

Bike or Walk 3-5 minute backwards on dead-mill (treadmill turned off)

3 SET SUPERSET

Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT

Work to a 1 REP MAX 1, 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1 - 2 Bands a side Week 2 - 3 Bands a side Week 3 - 4 Bands a side Week 4 - No Bands

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Pulldowns or Pull-ups: 20 reps Chest-supported Shrugs: 20 reps Cable Pullovers: 20 reps Flat Bench Dumbbells: 20 reps

FLAT BENCH MAX EFFORT

All to a MAX –> 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional) 

Week 1: 5 count down, 1 count pause, then up Week 2: Pause halfway down, pause on chest, then up Week 3: 3-Count pause Week 4: 1-Count pause

BLOOD PUMP STARTER  

*1 Rep & 1 Hold - TRI SET Example: 1st rep hold for 1 count - 2 rep hold for 2 count - 3rd rep hold for 3 count, up to 6 & 6 heavy) Straight Bar Curls : 25 regular (6, 6, 6) 25 regular Rope Pushdowns: 25 regular (6, 6, 6) 25 regular Lateral Raises: 25 regular (6, 6, 6) 25 regular

HEAVY WORK: 3-5 SETS

Barbell Military Press - Close Grip: 5-8 reps Barbells Skulls: 15 reps Hammer Curls: 8 reps Banded Elbows-out Press: 25 reps

3-5 SET SUPERSET

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

5 SETS EACH

AB Wheels: 25 reps Low Back Extensions: 10-20 reps

WALKING LUNGES - LUNGE & LEARN

400-800 meters

WARMUP: 3 ROUNDS

GHD: 15-20 reps OR Low Back Extensions to help warmup

BACK SQUAT

Week 1: no pause to a MAX (Bands optional)

Week 2: 3 count pause to a MAX (bands optional)

Week 3: No pause to a MAX (no bands)

Week 4: 1 count pause (no bands) to a MAX *Option to add mini bands

Then, QUAD SET with:

CONJUGATE CLEANS

Up to a heavy single

Week 1: off blocks

Week 2: Standing on plates

Week 3: Regular Rep

Week 4: Regular & Hang

After each rep do below:

Box Jumps: 2 reps Medium height

AND

Heavy Kettlebell Swings 12 Reps

AND

Kneeling Jumps: 5-8 reps

After you reach a max move onto:

3-5 SETS EACH

Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

ALTERNATIVE TO CLEANS:

6 SET TRI-SET

Speed Deadlifts: 50-70% of Max (2 reps) Against bands or standing on 2 plates

Heavy Kettlebell Swing: 8 reps

Kneeling Jumps: 8 reps

WARMUP

Bike or Walk 3-5 minute backwards on dead-mill (treadmill turned off)

3 SET SUPERSET

GHD: 20 reps Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT

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

WARMUP: 2 SETS

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

INCLINE BARBELL BENCH: 4-6 SETS

6, 6, 6, 6 reps ; working up to a 6 REP 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 below back exercises*

Pulldowns (Wide boys): 12-15 reps *Go Heavy*

6 SET TRI-SET

Illegally Wide-grip Bench Feet Up Press: 15-20 reps (no need to go real heavy work on pump)

Band Pull Aparts: 1 minute Seated Rows: 20 reps Cable Pullovers: 20 reps

EXTRA WORK: 3 SETS

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

2-4 SETS EACH

Low Back Extensions: 15 reps Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

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

20 Band Pushdowns, then 20 bottom 1/4

30 Band Extensions Overhead (bottom anchor)

20 Strict Dumbbell Curls

20 Concentration Curls

20 Dumbbell Skullcrushers to the chin & 20 to the nose

20 Bench Dips

Alternate Dumbbell Hammer Curls:  20 reps 10 each

Wrist Curls: 20 reps

Rest 1-2 minutes then go back thru

WALKING LUNGES

400-800 meters

REST

STRETCHING ROUTINE

REST