Welcome to Jacked Row

WARMUP: 1-2 SETS EACH

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

FRONT SQUAT

1 -count Pause to a Max 3, 3, 3, 1, 1, 1 reps

Band Wave Week 1: 3 RED Week 2: 4 RED Week 3: 4 RED (Taper Meet Week) Week 4: 0 Bands

CONJUGATE DEADLIFT MAX

All to a MAX (your choice sumo or conventional) 3, 3, 3, 1, 1, 1 reps

Week 1: 3 mats Week 2: 2 mats (against reds) Week 3: 2 mats opener Week 4: Rack Pull or Good Morning

5 SET SUPERSET

1-Arm Rows: 8 reps Standing Undergrip Rows: 20 reps Standing V-Bar Rows: 20 reps

5 SET SUPERSET

3-Way Pulldowns: 8/8/8 reps Close - Medium - Wide

Heavy Face Pulls: 15 reps

5 SET SUPERSET

Dumbbell Shrugs: 20 reps Behind the Neck Pulldowns: 15 reps Banded Arrows: 20 reps

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

3 SET SUPERSET

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

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

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

Band Wave Week 1: 3 RED Week 2: 4 RED Week 3: 4 RED Week 4: 0 Bands

UPPER BACK WARMUP: 3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps

FLAT BENCH CONJUGATE

Band Overloads 3, 3, 3, 1, 1, 1 reps

Week 1: 3-board against double reds Week 2: 3 -board against double blacks Week 3: 2 -board against double reds Week 4: 2-board against double blacks

(Banded Arrows or Face Pulls in between each set)

OR

FLAT BENCH PRESS

Week 1: 3, 3, 3, 3, 3 reps (3 Rep max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

Week 2: 3, 3, 3, 2, 2, 2 reps (2 Rep max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

Week 3: 3, 3, 3, 1, 1, 1 reps (1 Rep max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

Week 4: 3, 3, 3, 1, 1, 1 reps (1 Rep max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

(Banded arrows or face pulls in between each set)

5 SET SUPERSET

Incline Dumbbell Bench:  8 reps Lower Cable Fly: 20 reps Decline Dumbbell Press: 20 reps

5 SET SUPERSET

3-Way Flat Bench: 8/8/8 reps for pump Dips or Incline Chest Flys: 20 reps

5 SET SUPERSET

Dumbbell Military Press: 15 reps Full Frontal Raises: 15 reps Lateral Raises: 15 reps

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

3 SET SUPERSET

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

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

BACK SQUAT MAX EFFORT WORK

1-3 Rep max

Week 1: Bow Bar or Straight Bar – 3 reds Week 2: Bow Bar or Straight Bar – 4 reds Week 3: Bow Bar or Straight Bar – 4 reds Week 4: Bow Bar or Straight Bar – No Reds

3-6 SET SUPERSET

Leg Extensions: 20 reps Slant Board or Sissy Squats: 20 reps Banded Hamstrings: 30 reps

NEED MORE: 3-5 SET SUPERSET

Inner Thigh Machine: 20 reps Outer Thigh Machine: 20 reps Calf Raises: 20 reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

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

FRONT SQUAT

Eccentric 3-5 count down & up 3, 3, 3, 1, 1, 1 reps

Band Wave Week 1: 3 RED Week 2: 4 RED Week 3: 4 RED Week 4: 0 Bands

UPPER BACK WARMUP: 3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps

POWER: FLOOR PRESS WORK

Week 1: 3, 3, 3, 3, 3 reps (3 Rep Max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

Week 2: 3, 3, 3, 2, 2, 2 reps (2 Rep Max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

Week 3: 3, 3, 3, 1, 1, 1 reps (1 Rep Max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

Week 4: 3, 3, 3, 1, 1, 1 reps (1 Rep Max) Then rep out sets 225 & or 185 for tricep burnouts & chest pump

(Banded arrows or face pulls in between each set)

CHESTICULAR PUMPARAMA GAUNTLET: 5-8 SET PUMP SET

Incline Barbell Bench Press: 8 reps (work up each set) Flat Dumbbell Bench: 12 Reps (work up each set) Decline Flys: 20 reps Cable or Band Crossovers: 20 reps Dips: To Failure

If your gym is going busy do the top 2 exercises together then the last 3 together

3 SET SUPERSET

Low Cable Fly’s: 20 reps High Cable Flys: 20 reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

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

FRONT SQUAT

Regular Rep MAX Gangster out with belt & wraps 1, 1, 1, 1, 1 reps

ARM GAUNTLET OF GANGSTERNESS

7 Exercises 5-8 Rounds

Bands Pushdowns: 30 reps Cable Curls: 30 reps Straight Bar Cable Pushdowns: 20 regular, 20 1/4 reps Skullcrushers: 20 nose, 20 forehead reps Incline Alternating Curls: 8 regular, twist for 5 count, then 4 reps Double Curls: 15 hammer, 15 regular Bodyweight Skulls or Bench Dips: 10-30 reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

WALKING LUNGES

400-800m

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters