#GETSTACKED 10 I CAN&;T KEEP MY SHIRT ON

WARMUP: 10 Minute Bike 3 Minute Walking Lunges

BACK SQUAT *Work up to a 1 Rep Max *With Belt and Wraps if you have them *3,3,3,1,1,1,1 reps

DEADLIFT *Alternate Between Conventional & Sumo Stance Each Week *Also Alternate between standing on 1 plate and off the floor *3,3,3,1,1,1,1 Till Max

For Example:

Week 1: Conventional Stance standing on 1 plate (1 metal plate or one 25 lb. Bumper plate) Week 2: Sumo Stance off the floor (Sumo stance ; feet turned out at a 45 degree angle) Week 3: Conventional Stance off the floor (Conventional stance ; feet roughly shoulder-width apart) Week 4: Sumo Stance standing on 1 plate

BENCH PRESS MAX WORK *20 reps with bar only THEN, *3,3,3,1,1,1,1 reps Till Max

Week 1: Close Grip Bench Press Week 2 Close Grip Incline Bench Press Week 3 Wide Grip Flat Bench Press Week 4 Wide Grip Incline Bench Press

5 SET SUPERSET GHD: 10 reps Toes 2 Bar: 10 reps

WALKING LUNGES 400m for POWER 800m for CONDITIONING

*Pick One Only *Wear 40 lb. Vest if you a Boss

FRONT SQUAT *Work up to a 3 Rep Max with No Belt *3,3,3,3,3 reps

WIDE GRIP PULL-UPS BODYWEIGHT WARMUP *Pull-ups: 100 reps Total for Advanced (add weight if needed) *Scale to 50 reps if your still working on pull-ups *Scale to 25 reps if needed

ROWS & ROWS -- 5 SET TRI-SET 1 Arm Rows: 15 reps Seated Rows: 15 reps T-Bar Rows: 15 reps

PULLDOWNS -- 5 SET SUPERSET 3 Way Pulldowns: 8 reps Each Way (Wide grip / Medium grip / Close grip) V-bar Pull-downs (switch to seated row bar)

STRETCH -- 5 SET SUPERSET Dumbbell Pullovers: 15 reps Ab Wheels: 15 reps

4 SET TRI-SET Back Extensions: 30 reps GHD: 10 reps Weighted Crunches: 30 reps

WALKING LUNGES 400m for POWER 800m for CONDITIONING

*Pick One Only *Wear 40 lb. Vest if you a Boss

BACK SQUAT *Work up to a 3 Rep Max with Pause ; No Belt *3,3,3,3,3,3,3 reps

WIDE GRIP PUSH-UPS *Push-ups: 300 reps Total (advanced) *Scale to 150 reps if your still working on push-ups *Scale to 50-100 reps if needed

PRESS A HEAVY BARBELL Week 1: Flat Bench Press: 20,12,10,8,6,4 reps Week 2: Incline Press: 20,12,10,8,6,4 reps Week 3: Incline Press: 20,10,5,3,2,1 reps Week 4: Flat Bench Press: 20,10,5,3,2,1 reps

HIGH REP PUMP -- 5 SET SUPERSET Week 1: INCLINE Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) Week 2: FLAT Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) Week 3: FLAT Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) Week 4: INCLINE Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

STRETCH -- 5 SET SUPERSET Flat Bench or Incline Bench with Dumbbells: 12 reps Flat Bench Chest Flys: 15 reps with 2 Count Hold in the Bottom Cable Crossovers or Full Dips: 15 reps

4 SET TRI-SET Back Extensions: 30 reps GHD: 10 reps Toes 2 Bar: 10-15 reps

WALKING LUNGES 400m for POWER 800m for CONDITIONING

*Pick One Only *Wear 40 lb. Vest if you a Boss

BODYWEIGHT SQUATS: 250 Reps

WALKING LUNGES 5 minutes at the fastest pace possible

5 SET TRI-SET Back Squat: 5 reps 50% of your Max Sissy Squats: 12 reps Leg Extensions: 20 reps

5 SET SUPERSET Stiff Leg Deadlifts: 5 reps Hamstring Curls: 20 reps Pump Work

4 SET TRI-SET Low Back Extensions: 30 reps Seated Calf Raises: 15-20 reps Weighted Crunches: 20 reps

BACK SQUAT *Work up to a 1 Rep Max with No Belt *1,1,1,1,1,1 reps

BODYWEIGHT WARMUP -- 5 SET SUPERSET Bodyweight Skullcrushers: 5-20 reps Chin-Ups (knees in front): 5-20 reps

THICKNESS -- 6 SET SUPERSET Barbell Curls (Cheat a little if needed): 6 reps Close Grip Bench or Skullcrushers: 6 reps

PUMP -- 5 SET SUPERSET 3 Way Preacher Curls: 8 reps Each Way (Wide grip / Medium grip / Close grip)

THEN, Flip the preacher bench around

3 Way Pushdowns: 12 reps Each Way (Close grip / Medium grip / Wide grip)

POLISH -- 5 SET SUPERSET Any Bicep Machine or Concentration Curls: 30 reps Dumbbell Skullcrushers Lying Down: 15 reps

4 SET TRI-SET Back Extensions: 30 reps GHD: 10 reps Weighted Crunches: 30 reps

WALKING LUNGES 400m for POWER 800m for CONDITIONING

*Pick One Only *Wear 40 lb. Vest if you a Boss

BACK SQUAT *Work up to a 3 Rep Max with Pause ; No Belt *3,3,3,3,3,3 reps

HANDSTAND PUSH-UPS *50 reps advanced *Scale to 10-50 reps *Scale to Handstand Hold against Wall or Seated DB Military Press

PRESS A HEAVY BARBELL Behind the Neck Press: 20,12,10,8,6,4,20 reps

HIGH REP PUMP -- 5 SET SUPERSET Around the World Lateral Raises: 15 reps Around the World Frontal Raises: 15 reps Around the World Rear Delt Flys: Up & Down 3xs

STRETCH -- 5 SET SUPERSET Barbell Shrugs: 20 reps Lying Side Laterals: 6-12 reps Heavy

4 SET TRI-SET GHD: 10 reps Toes 2 Bar: 10-15 reps Ab Wheels: 15 reps

WALKING LUNGES 400m for POWER 800m for CONDITIONING

*Pick One Only *Wear 40 lb. Vest if you a Boss

FRONT SQUAT *Something around 70% of your 1 Rep Max for a quick single

Pullups: 100 reps

Push-ups: 200 reps

Bodyweight Skullcrushers: 50 reps

Bicep Chin Ups: 50 reps

Handstand Pushups: Scale based off skill level

Bodyweight Squats: 150 reps

Lunges: REST

Max Monday...