#GETSTACKED 7.0 Jacked As F###

#SQUATLIFE

FRONT SQUAT *Work up to a 1 Rep Max with a Pause *No Belt *3,3,3,1,1,1 reps

5 SET SUPERSET 3 Way 1 Arm rows 8 reps each ( Video )

Wide Grip Pull-ups: Till Failure

6 SET SUPERSET 3 Way Pulldowns: 8 reps Each Way (Wide grip / Medium grip / Close grip) V-Bar Pull-ups: Till Failure

6 SET SUPERSET Seated Rows (Rep Hold Method): 12 reps (Each rep hold to match the rep 1 hold for 1 second... 2 hold 2 second etc.) Dumbbell Pullovers: 15 reps

6 SET TRI-SET Rear Delt Flys: 20 reps Face Pulls: 20 reps Reverse Shrugs on Cable: 20 reps (Video)

4 SET SUPERSET Back Extensions: 30 reps Weighted Crunches: 30 reps

#SQUATLIFE

BACK SQUAT *Work to a 3 Rep Max *No Belt *3,3,3,3,3,3 reps

5 SET SUPERSET Wide Grip Flat Barbell Bench Press: Till Failure (Use 135 lbs. or scale weight down) Chest Fly Machine: 15 reps

6 SET TRI-SET Incline Barbell Bench Press: 20,20,15,12,10,8 reps Flat Dumbbell Chest Fly: 20,20,15,12,10,8 reps Push-ups: 20,20,15,12,10,8 reps

4 SET SUPERSET Cable Crossovers: 20 reps Dips: 15 reps

4 SET SUPERSET Back Extensions: 30 reps Weighted Crunches: 30 reps

High & Low Rep Squats Back Squats: 20,5,20,5,20,5,20,5,20,5 reps

5 SET SUPERSET Sissy Squats: 12 reps VIDEO Click HERE

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

WALKING LUNGES 5 Minutes straight

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

#SQUATLIFE

FRONT SQUAT *Work up to a 1 Rep Max *With Belt & Wraps *3,3,1,1,1 reps

6 SET SUPERSET Straight Barbell Curls: 20,20,15,12,10,8 reps EZ Bar Skullcrushers: 20,20,15,12,10,8 reps

5 SET QUAD-SET Straight Bar Pushdowns: 20 Full / 20 1/4 reps Band Pushdowns: 20 reps Standing Alternating Dumbbell Curls: 12 reps Standing Alternating Dumbbell Hammer Curls: 12 reps

4 SET SUPERSET Reverse Curls: 10 reps Bodyweight Skullcrushers: 10 reps

Forearms Curls: 100 per side (VIDEO)

CORE -- 2-3 SET SUPERSET Back Extensions (45 degree): 30 reps Toes 2 Bar: 15 reps

#SQUATLIFE

LOW BAR BACK SQUAT *Work to a 1 Rep Max *3,3,3,1,1,1,1,1,1 reps

7 SET SUPERSET Barbell Military Press: 20,15,12,10,8,6,4 reps Arnold Press: 20,15,12,10,8,6,4 reps

KILLER 5 SET QUAD-SET 1 Arm Lying Side Laterals: 15 reps Full Frontal Raises: 15 reps Full Lateral Raise: 15 reps Face Pulls: 15 reps

SHRUG KILLER 50 reps at 135 lbs. 50 reps at 225 lbs. 50 reps at 315 lbs.

CORE -- 3 SET SUPERSET Back Extensions: 30 reps Toes 2 Bar: 12 reps

REST or if you do #SQUATLIFE follow that programming

#SQUATLIFE

FRONT SQUAT *8 sets of 2 reps at 60-70% (Low Rest)

REST or if you do #SQUATLIFE follow that programming

#SQUATLIFE

BACK SQUAT *8 sets of 1 rep With Pause at 60-70% (Low Rest)