GET STACKED #78

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

No pause No belt 3, 3, 3, 1, 1, 1 reps Bands are optional

DEADLIFT MAX

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

Week 1: Rack Pull - Doubled up Minis Week 2: 2 Mat Pull Week 3: Bow Bar Good Mornings against bands & bar weight Week 4: Sumo thru black bands

NASTY BACK PUMP SETS

5 SET SUPERSET

Wide Grip Pull-ups: To Failure Under-grip Cable Rows: 20 reps Cable or Barbell Shrugs: 20 reps

5 SET SUPERSET

Seated Rows: 15 reps Behind the Neck Pulldowns: 15 reps

5 SET SUPERSET

Dumbbell Pullovers: 10 reps Cable Pullovers: 20 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps 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 No belt 3, 3, 3, 1, 1, 1 reps Bands are optional

WARMUP: 4 SET TRI-SET

Band Pull Aparts: 25 reps Wide Grip Lat Pulldowns: 20, 15, 15, 15 reps Stiff Arm Cable Pullovers: 25 reps

MAX EFFORT BENCH

Week 1: 3 Count Pause on chest working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps

Then:

4 sets of 6 (regular reps, no 3 count pause on chest) at 50% of 1RM

Week 2: 2 Stop Pause (halfway down pause and pause on chest) Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps

Then:

4 sets of 6 (regular reps, no 2 stop pause) at 60% of 1RM

Week 3: 1 Count Pause on chest working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps

Then:

4 sets of 6 (regular reps, no 1 count pause on chest) at 70% of 1RM

Week 4: Touch N Go working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps

Then:

4 sets of 6 at 80% of 1RM

25 reps of Rope Face Pulls In between each

5 SET SUPERSET

Incline Barbell, Dumbbell 20, 15, 12, 10, 5 reps

Bench Dips: 10-30 reps

3 SET SUPERSET

Dumbbell Pullovers: 20 reps Heavy Ass V-bar Pushdowns: 12 reps Band Extensions drop set 30 & 30 (2 strength bands)

3 SET SUPERSET

Arnold Chest Flys – feet up: 12 reps Cable Fly: 20 reps Push-ups: 20 reps Kickbacks: 20 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

BACK SQUAT

1-count pause 1, 1, 1, 1, 1, 1, 1 reps Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible Bands are optional

SPEED PULLS

8 sets of 2 reps

Week 1: 45% plus reds Week 2: 50% plus reds Week 3: 55% plus reds Week 4: 60% plus reds

BACK EXTENSIONS

With plates 10-15 reps Go up a plates each set

Leg Extensions: 20 reps Hamstrings: 30 reps bands

5 Total Sets Each

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps 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 down eccentric then explode Work up to a MAX

2 SET WARMUP

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

SUPERSET #1

SPEED WORK & 20 Band Pull Aparts

Reassess your max from last month, change % & roll 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

10 SET SUPERSET

Barbell Incline: 15 reps Pull-ups or Chin-ups: 5-10 reps

10 SET SUPERSET

Illegal Wide Flat Bench: 15 reps Pull-ups or Chin-ups: 5-10 reps

3-5 SET PUMP-SET

Cable Fly: 20 reps Dumbbell Pullovers: 20 reps Ab Wheels: 30 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps 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 OR BOTH 1:1

1,1,1,1,1,1,1 Work up to a MAX

GAUNTLET OF HUGENESS

Tricep Pushdowns: 30 reps Band Pushdowns: 30 reps Dumbbell Curls: 15 reps Dumbbell Hammer Curls: 15 reps Skullcrushers: 30 reps Bench Dips or Elbow-out Press on Incline: 30 reps Twisting Incline Dumbbells: 15 reps

Once done, rest for 2 minutes Repeat this for 3 sets Your arms will feel ridiculous

3-5 ROUNDS

Do Biceps-Shoulders -Triceps Then back to the top 5 rounds total

Incline Alternating Dumbbell Curls

8 Reps twist then 4 more reps Drop-set: Incline DB Regular & Hammer Curls Rep Progression: 6 -8 Reps

3-5 SET SUPERSET

Heavy Dumbbell Military Press: 8 Reps Drop-set Ts & Arrows Rep Progression: 6-8 Reps

Dumbbell Skulls / Rollbacks: 8 reps Drop-set Elbows-out Press (chest & neck) Rep Progression: 6-8 Reps

Band Pull Aparts: 10 minutes straight

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m