#GETSTACKED FLEXN on THE WORLD

WARMUPS -- 3 SET SUPERSET GHD: 3 sets of 10-20 reps Toes 2 Bar: 10 reps

FRONT SQUAT *Work to a 1 Rep Max with a Pause ; No Belt *20 reps with bar, then 10,5,3,1,1,1 reps

DEADLIFT (CONVENTIONAL STANCE) Week 1-2: Work up to something heavy off of a 2 Plate Deficit (2 Steel plates or one 45 lb. bumper plate)

Week 3-4: Rack Pulls to something heavy (set up in rack or off of mats at mid-shin level) ; Through bands if you have them

BACK

Pull-ups: 1 set Till Failure, Then 3-5 sets of 6-8 reps Weighted

COMPETITION SETS Pulldowns: Use you Bodyweight # for the weight you use on the stack *3-5 sets of Max Reps (Battle against yourself or your training partners)

5 SET SUPERSET 1 Arm Pulldowns: 8-10 reps Each Arm (Video on Feature) V-Bar Pulldowns: 8-10 reps

5 SET SUPERSE Seated Rows: 10 Quarter reps, then 10 Full Stretch reps Dumbbell Pullovers: 10 reps

WALKING LUNGES 400-800m

WARMUPS -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

FRONT SQUAT *Work up to a 1 Rep Max with a Pause ; With Belt *20 reps with bar, then 10,5,3,1,1,1 reps

Push-ups 1 set of 100 reps total

BENCH PRESS (ALL FLAT BENCH PRESS) Week 1: 20,15,10,5,1,20 reps Week 2: 20,10,8,6,4,1,20 reps Week 3: Pause Work Work to 3 work sets of 3 reps then 1 Max rep pause Week 4: Close Grip ; 15,12,10,8,6,4,1,20 reps

COMPETITION SETS Flat Bench Press with Dumbbells (Pick a Weight) Example: My crew did 80's and we battled 3 sets Till Failure *80x24 / 80x17 / 80x14

COMPETITION SETS Incline Barbell Bench Press with 95lbs, 115lbs or 135lbs Example: My crew did 135 and we battled 3 sets Till Failure *33/24/20

Weighted Heavy Dips (Pick a Weight) *Same concept, 3-5 sets Till Failure

3 Way Cable Crossovers *3 sets of 12-15 Each Way

WALKING LUNGES 400-800m

WARMUPS -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

COMPETITION SETS -- 3 SETS High Bar Back Squat *For example, my crew did 225-315 for Failure after we worked up *Set a number & beat your training partners hang it all out

3 SET SUPERSET Leg Extensions: At Old School it would be the stack Leg Curls: Around 70-100 lbs. *Max Reps for Both Exercises and sets

SEATED CALF RAISES 10 sets of 10 reps 10 seconds rest

WALKING LUNGES 400-800m

WARMUPS -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

FRONT SQUAT *Work to a 1 Rep Max with Belt *20 reps with bar only, then 10,5,1,1,1,1,1 reps (Wrap up on last three singles)

DEADLIFT (SUMO STANCE) *6 Sets of 2 Reps *Through bands if you have them at 50-70% of 1 Rep Max

BEHIND THE NECK PRESS Week 1: 20,15,10,5,20 reps Week 2: 20,10,8,6,4,20 reps Week 3: Pause Work ; 20,3,3,3,3,3,20 reps Week 4: 15,12,10,8,6,4 reps

COMPETITION SETS Dumbbell Arnold Press: 3 sets for Max Reps *Pick a Weight, and compete with your training partners

5 SET SUPERSET 3 Way Heavy Shoulders: 8 Reps Each Way Lateral Raises / Frontal Raises / Military Press *Don't put the Dumbbells down

4 SET SUPERSET Side Lying Laterals -15 reps Barbell or DB Shrugs -15 reps

WALKING LUNGES 400-800m

WARMUPS -- 3 SET SUPERSET GHD: 10-20 reps Toes 2 Bar: 10 reps

BACK SQUAT (LOW BAR) Work up to a 1 Rep Max Medium to Wide Stance with Belt 20 reps with bar, then 10,5,3,1,1,1 reps

5 SET SUPERSET Straight Bar Curls -6-8 reps Straight Bar Pushdowns-20 reps

1 ARM PREACHER CURLS -- RUN THE RACK *15-20 reps per arm till you tap out *Start at the 20 lb. Dumbbells and go up in 5 lb. increments

THEN,

COMPETITION SET Skullcrushers: 3-5 sets of Max reps (25's on each side)

BLOWN SET -- 5 SET SUPERSET 2 Way Cable Preacher Curls: 15/15 reps

OR

Reverse and Regular Curls: 15/15 reps

with,

Top & Bottom Tri's: 20 Each Way

LAST SET BEST SET -- 3-5 SET SUPERSET (ARNOLD DID 6 SETS) Tricep Dips: 30 reps Forearm Curls: 30 reps

NO LUNGES

FRONT SQUAT *6 sets of 2 reps at 70% 1 Rep Max ; No Belt

BODYWEIGHT WORK 800+ Pushup-ups 200 reps Handstand Pushups-50 reps Dips-100 reps Pull-ups- 50-100 reps Ab Wheels-100 reps Weighted Crunches-100 reps Calf raises -100 reps GHD-50 reps Lunges 800 meters

BACK SQUAT *6 sets of 2 reps at 50%-70% 1 Rep Max ; No Belt