#GETSTACKED V.4 THE GOLDEN ERA

MONDAY BACK SQUAT Work to a 1 Rep Max with Pause

WEDNESDAY OVERHEAD SQUAT WITH PAUSE ; Work to a 1 Rep Max

FRIDAY DEAD START SQUAT (FROM BOTTOM) Work to a 1 Rep Max

5 SET SUPERSET Wide Grip Pullups: Till Failure Flat Bench Press: 12 reps

5 SET SUPERSET V-Bar Pullups: Till Failure Incline Barbell Bench Press: 12 reps (high touch point)

5 SET SUPERSET Chest Fly w/ Dumbbells: 15 reps Dumbbell Pullovers: 15 reps

5 SET SUPERSET Dips: 15 reps Cable Crossovers: 15 reps

WALKING LUNGES 400-800m

TUESDAY BELTED FRONT SQUAT W/ PAUSE Work to a 1 REP MAX

THURSDAY -- BACK SQUAT -- WORK TO A 1 REP MAX

5 SET SUPERSET Back Squat: Tuesday / Front Squat: Thursday: 8 reps Hamstring Curls: 12 reps

5 SET SUPERSET Stiff Leg Deadlifts: Till Failure Leg Extensions: 20 reps

5 SET SUPERSET Military Press Dumbbells: 20 reps Upright Rows: 20 reps

5 SET SUPERSET Arnold Press Dumbbells: 20 reps Lateral Raises: 20 reps

5 SET SUPERSET Walking Lunges: 2 minutes Lying Side Laterals: 20 reps

WALKING LUNGES 400-800m

WIDE-STANCE SQUAT Work to a 1 Rep Max

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 SUPERSET Straight Bar Pushdowns: 20 full reps, 20 1/4 reps Preacher Curls: 20 reps

4 SET SUPERSET Reverse Curls: 12 reps Bodyweight Skullcrushers: 10 reps

3 SET SUPERSET Concentration Curls: 12 reps Wrist Curls: 20 reps

CORE: 3-4 SET SUPERSET Back Extensions (45 degree): 25 reps Toes 2 Bar: 15 reps

WALKING LUNGES 400-800m