#GETSTACKED 8 TURN BACK THE CLOCK

#SQUATLIFE BACK SQUAT Work up to a 1 Rep Max with a Pause Use Belt (High or Low Bar) *20 regular reps with bar only, then 3,3,1,1,1,1,1,1 reps

6 SET SUPERSET Barbell Bench Press: 8 reps Wide Grip Pull-ups: Till Failure

5 SET SUPERSET 3 Way Incline Bench Press 10 reps Each Way (Close grip / Medium grip / Wide grip) Seated Rows: 15 reps with 1/4 Rep Method (1 regular rep + one 1/4 rep)

6 SET SUPERSET Chest Fly: 15 reps Dumbbell Pullovers: 15 reps

3 SET SUPERSET Toes 2 Bar: 5-15 reps (no kip) ; add ankle weights if needed Weighted Crunches (25lb plate behind head): 25 reps

WALKING LUNGES 10-15 minutes

Calf Raises: 100 reps

#SQUATLIFE Front Squat *Work to a 1 Rep Max with a Pause ; Use Belt *20 regular reps with bar only, then 3,3,1,1,1,1,1,1 reps

SHOULDERS: 5 SET SUPERSET Behind the Neck Military Press: 20,20,10,10,5 reps Arnold Press: 12,12,12,12,12 reps

BARBELL SHRUGS / LYING SIDE LATERALS *Every time you get 50 reps in shrugs, you immediately do 2 sets of 10 reps with no rest of Side Lying Laterals *50 reps at 135 lbs. 2 sets of 10 reps Side Lying Laterals

50 reps at 225 lbs. :

2 sets of 10 reps Side Lying Laterals

50 reps at 315 lbs.

2 sets of 10 reps Side Lying Laterals

ARMS HIGH REP PUMPS -- 5 SET SUPERSET Preacher Curls: 20 reps EZ Bar Skullcrushers: 20 reps

CABLE KILLERS: 5 SET SUPERSET Straight Bar Pushdowns: 20 reps Cable Barbell Curls: 20 reps

WALKING LUNGES 10-15 minutes

Calf Raises: 100 reps

#SQUATLIFE BACK SQUAT *Work up to a 1 Rep Max with a Pause ; Use Wraps & Belt *20 regular reps with bar only, then 3,3,1,1,1,1,1,1 reps

6 SET SUPERSET Incline Dumbbell Bench: 12 reps Wide Grip Pulldowns: 12 reps Close grip / 12 reps Wide grip

5 SET SUPERSET 3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) ; NO REST 1 Arm Dumbbell Rows: 12 reps Each Arm

6 SET TRI-SET Chest Fly Machine: 15 reps (squeeze at the top for a 2 count) Dumbbell Pullovers: 20 reps

3 SET SUPERSET Toes 2 Bar: 5-15 reps (no kip) ; add ankle weights if needed Weighted Crunches (25lb plate behind head): 25 reps

WALKING LUNGES 10-15 minutes

Calf Raises: 100 reps

#SQUATLIFE FRONT SQUAT *Work up to a 1 Rep Max with a 3 Count Pause ; No Belt or Wraps *20 regular reps with bar only, then 3,3,1,1,1,1,1,1 reps

ARMS -- 5 SET SUPERSET Straight Bar Curls: 20,20,10,10,5 reps Straight Bar Skullcrushers: 20,20,10,10,5 reps

CABLE KILLERS: 5 SET SUPERSET Straight Bar Pushdowns: 20 reps Cable Barbell Curls: 20 reps

SHOULDERS FOR HIGH REP PUMPS -- 5 SET SUPERSET Full Frontal Raises: 20 reps Rear Delt Flys: 20 reps

CABLE KILLER: 5 SET SUPERSET Upright Rows: 20 reps Side Lateral Raises: 20 reps

WALKING LUNGES 10-15 minutes

Calf Raises: 100 reps

#SQUATLIFE BACK SQUAT (LOW BAR) *Work up to a 1 Rep Max with a Pause ; Add Belt & Wraps if you want *20 regular reps with bar only then 3,3,1,1,1,1,1,1 reps

6 SET SUPERSET Push-ups: 20 reps Wide Grip Pull-ups: Till Failure

5 SET SUPERSET 3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip ) ; NO REST Seated Rows: 15 reps

6 SET TRI-SET Chest Fly: 15 reps Dumbbell Pullovers: 15 reps

3 SET SUPERSET Toes 2 Bar: 5-15 reps (no kip) ; add ankle weights if needed Weighted Crunches (25lb plate behind head): 25 reps

WALKING LUNGES 10-15 minutes

Calf Raises: 100 reps

#SQUATLIFE FRONT SQUAT *Work up to a 1 Rep Max with a Pause ; With Wraps & Belt *20 regular reps with bar only then 3,3,1,1,1,1,1,1 reps

5 SET TRI-SET Military Press: 20,20,10,10,5 reps Barbell Curls: 20,20,10,10,5 reps Close Grip Bench Press: 20,20,10,10,5 reps

5 SET TRI-SET Arnold Press: 20,20,10,10,5 reps Incline DB Curls: 20,20,10,10,5 reps DB Skullcrushers: 20,20,10,10,5 reps

BARBELL SHRUGS 50 reps at 135 lbs. 50 reps at 225 lbs. 50 reps at 315 lbs.

WALKING LUNGES 10-15 minutes

Calf Raises: 100 reps

OFF

*Unless you have a Squat Streak

#SQUATLIFE -- FRONT SQUAT 

*8 sets of 2 reps with a Pause ; No Belt or Wraps