Day 01
Monday
WARMUP: 3 SETS EACH
Stiff Leg Deadlifts: 20 reps Supermans: 20 reps Full Sit-ups: 20 reps
DUMBBELL FRONT SQUAT
3-count down, 1-count pause 1 set of 20 reps heavy as possible
DEADLIFT MAX REPS
Week 1: DB Conventional (tap floor) Max reps for 3 minutes with heaviest DBs you have
Week 2: DB Sumo Deadlift Max reps for 3 minutes with heaviest DBs you have
Week 3: DB Conventional (tap floor) Max reps for 5 minutes with heaviest DBs you have
Week 4: DB Sumo Deadlift Max reps for 5 minutes with heaviest DBs you have
WARMUP: 3 SETS
Push-ups: 20-30 reps Stiff Arm Band Pullovers: 20-30 reps
3 SET SUPERSET
Regular Pull-Ups or Band Pulldowns: To Failure/30 reps DB Incline Press: 20 reps
3 SET SUPERSET
Dumbbell Bench Press: 20-30 reps Light Pump Weighted Chin-Ups or Band Pulldowns (underhand): To Failure/30 reps
3 SET TRI-SET
Dumbbell Flyes: 30 reps Double Arm Rows: 20 reps Seated Band Rows: 30 reps
3 SET TRI-SET
Double Dumbbell Pullovers: 25 reps Bench Dips: 25 reps Band or DB Flys: 25 reps
Ab Wheels: 100 reps
Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 02
Tuesday
WARMUP: 3 SETS EACH
Stiff Leg Deadlifts: 20 reps Supermans: 20 reps Full Sit-ups: 20 reps
DUMBBELL FRONT SQUAT
1-count pause 1 set of 20 reps heavy as possible
WARMUP
Pull-ups or Band Pulldowns: 1 set To Failure DB Shrugs: 1 set of 50 reps Stiff-arm Band Pulldowns: 1 set of 50 reps
CONJUGATE MAX REPS
Go as heavy as possible for time under tension
Week 1: Dumbbell 2-stop pause; 3 minutes max reps Week 2: Dumbbell 1-stop pause; 3 minute to max reps Week 3: Max reps 4 minutes Week 4: Max reps 5 minutes
SHOULDER & ARMZ: 5 SET TRI-SET
Dumbbell Military Press: 30 reps Lateral Raises: 20 reps Bent Over Laterals: 15 reps
3 SET TRI-SET
Arnold Press: 25 reps Laterals: 25 reps Lying Side Laterals: 15 reps per side
4 SET SUPERSET
Dumbbell Cheat Curls: 12-20 reps Tricep Band Pushdowns: 30, 30 1/4 reps
3 SET SUPERSET
DB Rollbacks: 20 reps Dumbbell Curls: 12 reps, 5 second twist, 4 more reps
3 SET TRI-SET
Band Curls (top rack): 30 reps Bodyweight Skulls: 12-15 reps Twist Curls: 20 reps
Ab Wheels: 100 reps
Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 03
Wednesday
WARMUP: 3 SETS EACH
Stiff Leg Deadlifts: 20 reps Supermans: 20 reps Full Sit-ups: 20 reps
BACK SQUAT
Week 1: Bodyweight Max reps in 4 minutes Week 2: DB Max Shoulder Racked in 3 minutes Week 3: Bodyweight Max reps in 5 minutes Week 4: DB Max Shoulder Racked in 4 minutes
8 SET SUPERSET
DB steps ups: 20, 20, 20 reps per leg Band Hamstring Curls: 25 reps
Ab Wheels: 100 reps
Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 04
Thursday
WARMUP: 3 SETS EACH
Stiff Leg Deadlifts: 20 reps Supermans: 20 reps Full Sit-ups: 20 reps
DUMBBELL FRONT SQUAT
3-count down, no pause 1 set of 20 reps heavy as possible
WARMUP: 3 SETS
Push-ups: 20-30 reps Stiff Arm Band Pullovers: 20-30 reps
3 SET SUPERSET
Regular Pull-Ups or Band Pulldowns: To Failure/30 reps DB Incline Press: 20 reps
3 SET SUPERSET
Dumbbell Bench Press: 20-30 reps Light Pump Weighted Chin-Ups or Band Pulldowns (underhand): To Failure/30 reps
3 SET TRI-SET
Dumbbell Flyes: 30 reps Double Arm Rows: 20 reps Seated Band Rows: 30 reps
3 SET TRI-SET
Double Dumbbell Pullovers: 25 reps Bench Dips: 25 reps Band or DB Flys: 25 reps
Ab Wheels: 100 reps
Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 05
Friday
WARMUP: 3 SETS EACH
Stiff Leg Deadlifts: 20 reps Supermans: 20 reps Full Sit-ups: 20 reps
DUMBBELL FRONT SQUAT
No Pause 1 set of 20 reps heavy as possible
6 SET MONSTER
Military Press: 15 reps Arnold Press: 15 reps Lateral Raises: 15 reps Bent Over Laterals: 15 reps DB Shrugs: 30 reps
6 SET MONSTER
Dave Draper DB Curls: 15 reps Tricep Band Pushdowns: 30 heavy DB Skullcrushers: 25 reps Hammer Curls: 25 reps Elbow-out Press: 25 reps
Ab Wheels: 100 reps
Weighted Crunches: 100 reps
WALKING LUNGES
400-800 meters
Day 06
Saturday
WALKING LUNGES
400-800 meters
Day 07
Sunday
WALKING LUNGES
400-800 meters