Flexn on the World

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

3-count pause 3, 3, 3, 1, 1, 1 reps Bands are optional

DEADLIFT MAX

Week 1: Conventional Pull - Bands Optional Week 2: Good Morning - Bands Optional Week 3: Sumo Pull - Deficit standing on 1 thick mat or plate no bands Week 4: Rack Pull Low Pin - mid shin level

All to a MAX 3, 3, 3, 1, 1, 1 reps

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps

4-7 SET SUPERSET

Medium to Wide Grip Pull-Ups-Failure (must equal 50-100 reps within workout total)

*Sub would be Heavy Pulldowns - wide grip *Try to get more pull-ups each week

(Optional Light Chest in between – Incline DB Bench: 20 reps)

STRETCH & SQUEEZE: 5 SET TRI-SET

Seated Rows: 8 reps (2-count stretch, 1 count squeeze) T-Bar or Bent Over Rows: 8 reps (2-count stretch, 1 count squeeze)

(Optional Light Chest – Flat DB Bench: 20 reps)

5 SET TRI-SET

Dumbbell Pullovers: 8-12 reps heavy (2 count stretch, 1 count squeeze)

Shrugs 8-12 reps heavy (2 count stretch 1 count squeeze)

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

3 -Rep Max 3, 3, 3, 3, 3, 3 reps Bands are optional

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps

BENCH WORK

Week 1: 3-Board Max (Then back off sets 3x3 off chest) Make smart jump off chest something like 70%

Week 2: 5x5 ; Make all 5 sets with a work weight

Week 3: 8, 6, 4, 2, 1 reps (all against red minis)

Week 4: 3-stop Pause Max 20 Face Pulls in between sets

4 SET SUPERSET

Arnold Incline DB Bench: 8 reps EZ Bar Skullcrushers: 10-15 reps

3 SET TRI-SET

Flat Dumbbell Bench for Reps - Pick a medium weight (Examples 80lbs - set 1 (25) set 2 (18) set 3 (16)

Heavy Ass Overload Pushdowns: 10-12 reps

3-5 SET TRI-SET

DB Flys: 25 reps Band Pushdowns: 50 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

BACK SQUAT

Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible

Week 1: 1 Rep Max w/ 3-count pause Rotate bar & band tension

Week 2: 1 Rep Max 3-count pause Rotate bar & band tension

Week 3: 1 Rep Max 3-count pause Rotate bar & band tension

Week 4: 1 Rep Max

4 SET SUPERSET

Belt Walks: 1 minute Go heavier each set (Heavy in place farmer walks as alternate)

Hammy Strap or Inverse Leg Curl: 5-8 reps (Heavy leg curls alternative)

3 SET TRI-SET

Heavy Low Back Extensions: 10 reps Reverse Hyper Extensions: 25 reps Straight Leg Lifts: 15 reps

2-3 SET SUPERSET

Isometric Lunges: 1-3 minutes per side Isometric Slant Squats: 1-3 minutes

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

REST (or take something light)

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps

SUPERSET #1: SPEED WORK & PULL-UPS

So your 3/3/3 then superset pull-ups

Week 1: 30% Current Max - Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 2: 35% Current Max - Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 3 - 40% Current Max - Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

Week 4 - 45% Current Max - Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

3 SET PUMP-SET

Incline Barbell Bench Press: 10/10/10 close medium wide Can’t rack bar Pulldowns: close over hand / wide over hand / under grip close: 10-15 reps at each spot

3 SET PUMP-SET

Flat Barbell Bench Press: 10/10/10 close-medium-wide Can’t rack bar T-bar Rows (all three handles): 10-15 reps each spot

3 SET PUMP-SET

Band Flys (high & low): 15 Reps each 3-Way Stiff Arm Pulldowns: 10/10/10 close medium wide

3 SET PUMP-SET

Dips: 30 reps Push-ups: 30 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT & BACK SQUAT

1-1 To a Max - Gotta front squat it first!

SHOULDER & ARMZ: 3-4 SET TRI-SET

Dumbbell Military Press: 25 reps

Dumbbell Rep Progression Laterals & Frontals: 6 reps

Band Triceps Pushdowns: 20 reps

3-4 SET SUPERSET

EZ Bar Cheat Curls: 8-12 reps Dumbbell Rep Progression (reg & hammer): 6 reps Band Triceps Pushdowns: 20 reps

3-4 SET SUPERSET

EZ Bar Skulls: 8-12 reps Rep Progression Rollbacks & Elbows-out Press: 6 reps Band Face Pulls: 20 reps

3-4 SET SUPERSET

Cable 1/4 rep Finishers

Pushdowns: 20 full 20 bottom 1/4 reps Cable Curls: 20 full 20 top 1/4 reps Cable Shrugs: 20 full 20 top 1/4 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters