.5: Bobblehead Swole

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for Max Reps Stiff Leg Dumbbell Deadlifts: 1 minutes for Max Reps per leg Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps

FRONT SQUAT

1-count pause to a MAX REPS Go with as heavy dumbbells on a front rack you have

5 WAY DEADLIFT- 3 SETS

15 each way Close, Medium, Shoulder Width, Sumo Toes Forward, Sumo Toes-out (As heavy as possible)

BACK PYRAMID: 5 SET SUPERSET

Wide Grip Pull-ups or Bodyweight Rows: 10-15 reps 1-Arm Rows: 35, 30, 25, 20 reps DB Shrugs: 35, 30, 25, 20 reps

POWER TRI-SET: 6 SETS OF 25 REPS

Chest-Supported or Bent over Shrugs Chest Supported or Standing  Wind Rows Dumbbell Pullovers

UPPER BACK ISOMETRICS

2-3 x 1 MINUTE EACH with bands if available

Rear Double Bicep Position Hold Standing Arrow Position Hold

TRICEP PROJECT: 5 SETS  

Dumbell Rollbacks: 30 reps Always superset with 30 Band Pushdowns

5 SETS EACH

Ab Wheels: 25 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for Max Reps Stiff Leg Dumbbell Deadlifts: 1 minutes for Max Reps per leg Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps

FRONT SQUAT

3-count pause to a MAX REPS Go with as heavy dumbbells on a front rack you have

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Dumbell Pullovers & Shrugs: 20 reps Undergrip DB Rows: 20 reps

WEEK 1: Flat Bench: 5×35 reps SUPERSET with Face Pulls: 20 reps or DB Clean

WEEK 2: Flat Bench: 5×30 reps SUPERSET with Face Pulls: 20 reps or DB Clean

WEEK 3: Flat Bench: 5×25 reps SUPERSET with Face Pulls: 20 reps or DB Clean

WEEK 4: Flat Bench: 5×20 reps SUPERSET with Face Pulls: 20 reps or DB Clean

UPPER CHEST: 4-5 SET SUPERSET

DB Incline: 25 reps Incline Chest Fly: 25 reps

TIMEFRAME TRAINING: PUSH-UPS

3 Minutes Max Reps

LOWER CHEST: 4-5 SET SUPERSET

Decline DB Bench Press: 20 reps (Create your one decline on floor if needed)

Bench Dips: 20 reps

3-5 SET SUPERET

Supermans: 20 reps Weighted Crunches: 20 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for Max Reps Stiff Leg Dumbbell Deadlifts: 1 minutes for Max Reps per leg Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps

5 WAY BACK SQUAT: 3-5 SETS

15 each way Close, Medium, Shoulder-Width, Sumo Toes Forward, Sumo Toes out (As heavy as possible)

CLEANS & JUMPING SUPERSET: 5 SETS

DB Hang Clean: 12 reps Box Jumps: 12  reps jump on something

One of these variations (Seated, No Step, 1 step, depth jump)

HEAVY WORK: 3 SETS OF 20 REPS

Sumo Stiff-Leg Deadlifts Superset with Dumbbell Lunges

3-5 SET SUPERET

Supermans: 20 reps Weighted Crunches: 20 reps

CALF WORK: 3 SETS

Seated Calfs with DBs on Legs: 20 reps Standing Calf Raises: 20 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for Max Reps Stiff Leg Dumbbell Deadlifts: 1 minutes for Max Reps per leg Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps

FRONT SQUAT

2-count pause to a MAX REPS Go with as heavy dumbbells on a front rack you have

WARMUP: 5 SETS

Pull-ups: 10 reps Push-ups: 20 reps Bench Dips: 10-20 reps

GERMAN VOLUME CHEST & BACK 10 SET SUPERSET

DB Shrugs: 20-30 reps Flat Bench DB Press: 10-30 reps (can alternate weeks with incline & floor press too)

BACK & SHOULDERS: 5 SET SUPERSET 

DB Rows: 25 reps Standing DB Military Press: 20 reps

5 SET SUPERSET

3-Way Band Fly: 15 reps each way Top Cable, Bottom Cable up, Bottom Cable alternate

Bench Dips: 20/20/20 reps Close, Medium, Wide

OR

Flat & Incline DB Fly & Dips

3-5 SET SUPERET

Supermans: 20 reps Weighted Crunches: 20 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes for Max Reps Stiff Leg Dumbbell Deadlifts: 1 minutes for Max Reps per leg Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps

5-WAY FRONT SQUAT: 1 HEAVY SET

15 each way Close, Medium, Shoulder Width, Sumo Toes Forward ,Sumo Toes out (As heavy as possible)

5 SET WARMUP PUMP

Band Pushdowns: 30 reps DB Wind Curls: 25 reps

Rep Progression DB Curls Reg & Hammer: 5/6 reps

5 SET TRI-SET FOR THICKNESS

Tricep Kickbacks: 12 reps strict super slow, then 20 cheating reps

DB Curls: 12 reps strict super slow, then 20 cheating reps

Dumbbell Rollbacks: 12 reps strict super slow, then 20 cheating reps

Forearm Curls: 12 reps strict super, slow then 20 cheating reps

5 SET POLISH PUMP

Band Face Curls: 30 reps Overhead Tricep Pushdowns: 30 reps

3-5 SET SUPERET

Supermans: 20 reps Weighted Crunches: 20 reps

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m