#GETSTACKED V.5 STACK IT UP

BACK SQUAT Work to a 1 Rep Max With Belt

INCLINE BENCH BARBELL 1 set 28 Method (7 regular reps, 7 slow reps, 7 reps halfway up from the bottom, 7 reps halfway down from the top of the rep)

THEN,

5 sets of 10-12 reps (high touch point using 1/4 Rep Method ; (one regular rep + one 1/4 rep)

THEN,

*1 set 28 Method

FLAT BENCH PRESS

*1 set 28 Method

THEN,

5 sets of 10-12 reps (high touch point using 1/4 Rep Method)

THEN,

*1 set 28 Method

PUSH-UPS *1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

*1 set 28 Method

STRAIGHT BAR PUSHDOWNS *1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

*1 set 28 Method

Dips or Bench Dips: 1 set of 100 reps

Ab Wheels: 1 set of 100 reps

WALKING LUNGES 400-800m

FRONT SQUAT Work to a 1 Rep Max Belt & Wraps are optional

SEATED ROWS 1 set 28 Method (7 regular reps, 7 slow reps, 7 reps halfway up from the bottom, 7 reps halfway down from the top of the rep)

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method ; one regular rep + one 1/4 rep)

THEN,

*1 set 28 Method

WIDE GRIP PULLDOWNS 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

*1 set 28 Method

STRAIGHT BAR CURLS 1 set 28 Method

THEN,

5 sets 10-12 reps (Use 1/4 Rep Method)

THEN,

*1 set 28 Method

PREACHER CURLS 1 set 28 Method

THEN,

5 sets 10-12 reps (Use 1/4 Rep Method)

THEN,

*1 set 28 Method

Total Wide Grip Pullups: 1 set of 50 reps

Back Extensions: 4 sets of 25 reps

WALKING LUNGES 400-800m

BACK SQUAT 1 set 28 Method (This is rough) (7 regular reps, 7 slow reps, 7 reps halfway up from the bottom, 7 reps halfway down from the top of the rep)

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method ; 1 regular rep + one 1/4 rep)

THEN,

1 set 28 Method

HAMSTRING CURLS 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

LEG EXTENSIONS 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

*1 set 28 Method

SEATED CALF RAISES 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

WALKING LUNGES 400-800m

BACK SQUAT Work to a 1 Rep Max With Belt & Wraps if you want

Military Press: 1 week (touch your chin in front / 1 week touch you earlobes behind head)

1 set 28 Method (7 regular reps, 7 slow reps, 7 reps halfway up from the bottom, 7 reps halfway down from the top of the rep)

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method ; one regular rep + one 1/4 rep)

THEN,

1 set 28 Method

REAR DELT FLYS 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

LATERAL RAISES 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

WEIGHTED CRUNCHES 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

Frontal Raises: 1 set of 100 reps

Face Pulls: 1 set of 100 reps

WALKING LUNGES 400-800m

FRONT SQUAT Work to a 1 Rep Max Belt Optional

WALKING LUNGES 400-800 meters depending on ability

Crunches: 200 reps

BACK SQUAT Work to 1 Heavy Set of 8-10 reps

STRAIGHT BAR PREACHER BENCH CURLS 1 set 28 Method (7 regular reps, 7 slow reps, 7 reps halfway up from the bottom, 7 reps halfway down from the top of the rep)

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method ; one regular rep + one 1/4 rep)

THEN,

1 set 28 Method

CLOSE GRIP BENCH PRESS 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

PREACHER CURL MACHINE 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

ROPE PUSHDOWNS 1 set 28 Method

THEN,

5 sets of 10-12 reps (Use 1/4 Rep Method)

THEN,

1 set 28 Method

Weighted Crunches: 1 set of 100 reps (25 lb. plate behind head)