SwoleMania

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

Use reds if you have reds 3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 2 Black 1 Red Week 4: No Bands

CONJUGATE DEADLIFT MAX

Week 1: 2 Mat Deficit - Conventional or Sumo - Against Red Bands Week 2: 2 Mat Deficit - Conventional or Sumo - No Bands Week 3: Off the Floor - Sumo or Conventional - Against Red Bands Week 4: Rack Pull

5 SET SUPERSET

Chin-ups: 10-15 reps Fat Bar Overhand Shrugs: 12-15 reps Heavy 1-Arm Rows: 5 reps each arm

5 SET SUPERSET

Medium Grip Pulldowns: 10-15 reps Dumbbell or Kettlebell Shrugs: 20 reps Heavy T-Bar Rows: 5 reps

5 SET SUPERSET

V-Bar Pulldowns: 10-15 reps Barbells Shrugs: 8 reps - mixed grip Banded Arrows: 20 reps

BRICK CITY ABZ: 3 SETS

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

3 SETS

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

Use reds if you have reds 3-count down, 1-count pause

BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 2 Black, 1 Red Week 4: No Bands

UPPER BACK WARMUP: 3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps Cable Pullovers: 20-30 reps

FLAT BENCH CONJUGATE

Band Overloads & Shrugs 3, 3, 3, 1, 1, 1 reps

Week 1: 1 Board against reds Week 2: 1 Board against blacks Week 3: Off Chest Pause or Touch 'n Go Week 4: Dead Stop Pin Press - from bottom

Superset with Shrugs: 8-15 reps (225-315 lbs)

*Always a max rep out of a medium weight after max is established to help with tricep power & pump

OR

FLAT BENCH PRESS

Week 1: Close Grip Max 3, 3, 3, 3, 3,1,1,1,1 reps Then rep out sets 225 & or 185 for tricep burnouts and chest pump

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

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

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

Superset with Shrugs: 8-15 reps (225-315 lbs)

*Always a max rep out of a medium weight after max is established to help with tricep power & pump

5 SET SUPERSET

Floor Press - Close Grip or Dumbbell: 12 reps Incline Dumbbell Bench: 12 reps Decline Dumbbell Press: 12 reps

5 SET SUPERSET

Incline Flys: 15 reps Flat Flys: 15 reps Decline Flys: 15 reps

EXTRA TRICEPS: 5 SETS

Skullcrushers with Bar: 12-15 reps Pushdowns: 12-15 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

Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps

BACK SQUAT MAX EFFORT WORK

1-3 Rep Max

Week 1: Regular Bar - 3-count pause (2 black) Week 2: Regular Bar - 3-count pause (2 black 1red) Week 3: Cambered Bar - 3-count (No Bands) Week 4: Regular Bar

BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 2 Black 1 Red Week 4: No Bands

3 SETS

Hammy Strap or GHD (weighted): 5-10 reps

BODYBUILDING SHOW LEGS

Frank Zane Single Leg Extensions 8 sets of 20 reps - back to back top 3/4 reps

Single Leg Hamstrings: 8 sets of 20 reps

5 SETS

Calf Raises: 25 reps Tib Bar or Tib Raises: 25 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 5-count down 1-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Use reds if you have reds Week 1: 1 Black Week 2: 2 Black Week 3: 2 Black 1 Red Week 4: No Bands

UPPER BACK WARMUP

Shrugs: 100 reps (135 lbs) Chin-ups: 50 reps

DEAD STOP PIN PRESS

From Bottom Take small jumps get some solid work in on the way up.

Week 1: 3 Rep Max Week 2: 2 Rep Max Week 3: 1 Rep Max Week 4: 3 Rep Max

Kettlebell Shrugs in between or Banded Arrows, or both: 20 reps

CLOSE-GRIP FLOOR PRESS: 5 SETS TOTAL

5th set do one pump set to failure at a lower weight Barbell Shrugs: 8-12 reps

DUMBBELL DROPARAMA: 3-5 ROUNDS

Incline Dumbbell or Barbell Press Drop Sets: 15/15/15 reps

Decline Flys Drop Sets: 15/15/15 reps

Cable Fly Drop Sets: 15/15/15

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

FREE STYLE FRONT SQUAT

Gangsterned Out Max Any pPause Any Rep No Bands 1 Rep Max

ARM FIRE & PUMP

Set One - heavy to light Set Two - light to heavy Set Three - heavy to light Set Four - light to heavy

Straight Bar Pushdowns: 15/15/15 reps

Dumbbell Curls: 15/15/15 reps

Barbell Skulls: 15/15/15 reps

Forehead Curls: 15/15/15 reps

Kickbacks with a Twist: 15/15/15 reps

Incline Curls: 15/15/15 reps

THEN AFTER 3-4 SETS

2-3 SETS

Behind Back Forearm Curls: 20 reps Palms Down Forearm Curls on Knees: 20 reps Hanging Bent Over Forearm Curls: 20 reps

BONUS PUMP: 3 SETS

Light to Heavy Heavy to Light Light to Heavy

Cable or Regular Lateral Raises: 15/15/15 reps

Arnold Press: 15/15/15 reps

Bent Over Laterals: 15/15/15 reps

Shrugs: 15/15/15 reps

Frontal Raises: 15/15/15 reps

ABS: 3-5 SETS

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

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters