Pumpz of the Heezy III

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, 3-count pause 3, 3, 3, 1, 1, 1 reps

DEADLIFT MAX

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

Week 1: Ed Can Deadlift - 3 Rep Max (pull the weight & fight the eccentric down on a negative)

Week 2: Rack Pull

Week 3: Conventional Deficit off floor - thru red bands

Week 4: Sumo off 2 mats - thru black bands

BACK PUMP PRIMER 
3 SETS

*Low to no rest

Medium Grip Pull-ups: To Failure Pull-downs Wide-Grip: 20 reps V-Bar Pulldowns: 20 reps

THE ROW-A-THON TO THICKNESSES: 
5 SETS

*Low to no rest

Barbell Rows :15 reps Seated Rows: 15 reps 1 Arm Rows: 15 reps T-Bar Rows: 15 reps (Top Handle) Under-grip Cable Rows: 15 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 down, 1-count pause 3, 3, 3, 1, 1, 1 reps

WARMUP: 3 SET TRI-SET

Band Pull Aparts: 25 reps Bent Over Rear Delt Flys: 15 reps Stiff Arm Cable Pullovers: 15 reps

MAX EFFORT BENCH PRESS

Week 1: Wide Grip 3-Board Board Press Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps Then: 4 sets of 5 reps (no boards, regular reps) at 75% of 1RM

Week 2: Wide Grip 2-Board Board Press Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps Then: 4 sets of 5 reps at 80% of 1RM

Week 3: Wide Grip 1-Board Board Press Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps Then: 4 sets of 5 reps (no boards, regular reps) at 85% of 1RM

Week 4: Competition Grip with 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 5 reps at 85-90% of 1RM

25 reps of Rope Face Pulls between each set OR 10-15 reps of Lat Pulldowns

SERGE NUBRET PUMP MADNESS: 5-8 SET SUPERSET

Low to no rest!!

Dumbbell Incline: 20 reps Dumbbell Incline Fly: 20 reps Dumbbell Pullover: 20 reps Dips: 15-30 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 MAX EFFORT WORK

Weeks 1 & 3: 3-Rep Max *Week 3: Safety Squat bar if available*

Weeks 2 & 4: 3-count pause *Week 4: Cambered Squat bar if available*

*Rotate bars if available at your gym... if not, just squat!! *Belt, wraps, nose tork approved ha! *Bands are optional

CONVENTIONAL DEFICIT SPEED PULLS

Needs to be FAST 6 sets of 2 reps

Week 1: 30% plus reds Week 2: 35% plus reds Week 3: 40% plus reds Week 4: 45% plus reds

BELT WALK

3 sets of 1 minute (if available)

OR

HAMMY STRAP

3 sets of 5-10 reps

OR

HEAVY LOW BACK EXTENSIONS

3 sets to Failure (1-5 plates)

BIG PUMP LEG CIRCUIT: 5 SET CIRCUIT

Leg Extensions: 20 reps Sissy Squats: 10-20 reps Hamstring Curls: 20 reps Hip Thrust: 20 reps Calf Raises: 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

5-count pause 1, 1, 1, 1, 1, 1 reps

2 SET WARMUP

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

SUPERSET #1: 3 SETS

3-Way Floor Press & 20 Band Pull Aparts So your 3/3/3, then superset with a To Failure Pull-up Set

Week 1: 60% Current Max 3 close, 3 medium, 3 wide

Week 2: 65% Current Max 3 close, 3 medium, 3 wide

Week 3: 70% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4: 75% Current Max 3 close, 3 medium, 3 wide

BARBELL INCLINE

3 working sets of 6 reps

Week 1: Barbell Incline: 1-count pause Week 2: Barbell Incline: 3-count down Week 3: Barbell Incline: 2-stop pause Week 4: Barbell Incline: No pause

Superset w/ Seated Rows for 15 reps AND Shrugs for 15 reps

5 SET HEAVY PUMP-SET

Dumbbell Flat: 12 reps Dumbbell Fly: 30 reps Dumbbell Pullovers: 12 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

No Bands

Week 1: 10 Rep Week 2: 5 Rep Week 3: 3 Rep Week 4: 1 Rep

Work up to a MAX,  gangstered out Wraps & nose work all of it if you feeling it

THE SHOULDER DOUBLE SMOKE PUMP-SET: 3 SETS

Standing Barbell Military Press: 6 reps Close Grip touch chin & up

Arnold Press Dumbbells: 12 reps

Lateral Raises: 24 reps

Arrows: 48 reps

Once done, rest for 1 minute

THE WANGER BANGER ARM TRILOGY:

*2 SETS OF 50 REPS EACH*

Band Pushdowns Barbell Curls V bar Cable Pushdowns Cable Curls

3-WAY 15 REP PUMP-SETS: 3 SETS TOTAL

Skull Crushers - nose/forehead/bench EZ bar Curls - close/wide/reverse Straight Bar Pushdowns - close/medium/wide Incline Curls - regular - twist & breathe - hammer

REP PROGRESSION FINISHER: 3 SETS

Regular Curls: 1-1, 2-2, 3-3, to 5 or 6 reps Hammer Curls: 1-1, 2-2, 3-3, to 5 or 6 reps

Then Forearm Curls: 20/20 with barbell under & over

Rope Pushdowns - close & out: 1-1, 2-2, 3-3, to 5 or 6 reps Bench Dips - close & medium: 1-1, 2-2, 3-3, to 5 or 6 reps

AB WHEELS

100 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters