#GETSTACKED V.3 INCREASE MUSCULARITY

REGULAR CLOSE-STANCE DEEP SQUAT No Belt Work to a 1 Rep Max

4 SET TRI-SET KILLER Incline Barbell Bench Press: 15 reps Incline Dumbbell Bench Press: 15 reps Push-ups: 15 reps

4 SET TRI-SET KILLER Flat Barbell Bench Press: 15 reps Flat Dumbbell Bench Press: 15 reps Flat Bench Chest Fly: 15 reps

4 SET TRI-SET KILLER Wide Grip Pull-ups: 15 reps Wide Grip Pulldowns: 15 reps Dumbbell Pullovers: 15 reps

4 SET TRI-SET KILLER Seated Rows: 15 reps 1 Arm Dumbbell Rows: 15 reps Each Arm Stiff Arm Cable Pulldowns: 15 reps

WALKING LUNGES 400-800m

REGULAR CLOSE STANCE DEEP SQUAT With Belt Work to a 1 Rep Max

4 SET TRI-SET KILLER Hamstring Curls: 15 reps Leg Extensions: 15 reps Back Squat: 15 reps

4 SET TRI-SET KILLER Walking Lunges: 2 minutes Stiff Leg Deadlifts: 12 reps Front Squat: 12 reps

4 SET SUPERSET Back Extensions: 20 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800m

REGULAR CLOSE STANCE DEEP SQUAT No Belt ; With Pause Work to a 1 Rep Max

5 SET TRI-KILLER Forehead Curls: 15 reps 1 Arm Preacher Curls (CT Style): 15 reps Alternating Dumbbell Cheat Curls: 15 reps

5 SET TRI-KILLER 3 Way Skullcrushers: 20 reps Each Way (Nose / Forehead / Behind the Bench) 3 Way Preacher Curls: 12 reps Each Way (Close grip / Medium grip / Wide grip) Straight Bar or Band Pushdowns: 30 reps

5 SET SUPERSET Toes 2 Bar: 10-15 reps Ab Wheels: 10-15 reps

WALKING LUNGES 400-800m

FRONT SQUAT No Belt Work to a 1 Rep Max

4 SET TRI-SET KILLER Arnold Press: 12 reps Upright Rows: 12 reps Rear Delt Fly: 12 reps

4 SET TRI-SET KILLER Lying Side Laterals: 20 reps Lateral Raises: 20 reps Full Frontals: 12 reps

Dumbbell Military Press: 1 set of 100 reps (with 20 lbs.)

*You can rest, but you can't put them down

3 SET SUPERSET Ab Wheels: 20 reps Back Extensions: 20 reps

WALKING LUNGES 400-800m

FRONT SQUAT With Pause ; No Belt Work to a 1 Rep Max

WALKING LUNGES 400-800m depending on ability

Crunches: 200 reps