The Sentinel. A machine hell bent on destroying everything in it’s path…. This program I am employing off season to build mass, but there is no n o reason why you couldn’t use it in a cutting phase as well. You would simply adust calories so that you are in a caloric deficit for most days a wee! to burn fat. "hether you are burning fat as your primary focus or building muscle, the main factor in this in net energy balance at the end of the day. Are you in a caloric surplus or deficit# "hat I am doing with this program is giving more bodyparts a high fre$uency blast. I do not believe it is wise to do more than % body parts as &high fre$uency' if your goal is purely hypertrophy (mine is). *ere is how it will loo!+ "ee! - / 0egs high fre$uency "ee! 1-2 / 3ac! high fre$uency "ee! - / 4hest and Shoulders high fre$uency 5The reason for the e6tra % wee!s on bac! is because it is a much larger group of muscles that can be wor!ed with many more angles. I opted to put legs first because becau se if you are in a cutting phase, you will li!ely be hitting more cardio, on less calories, etc. toward the end and this is not when you want to be cran!ing out 7 leg wor!outs a wee!, they will disintegrate. If you want to customi8e the program for wea! bodyparts and not go through high fre$uency on A00 bodyparts, simply follow this guide+ 1. 2. 3.
0egs / 9o legs, then your choice of either chest and shoulders, :; bac!, then legs again. 4hest and shoulders / 9o chest and shoulders, and then your choice of bac! or legs, then chest and shoulders again. 3ac! / 9o bac!, then your choice of legs or chest and shoulders, then bac! again.
So basically you pic! your wea!ness and do it in the first and last rotation, and ta!e your second wea!ness and put it in the middle.
;est brea!s / =enerally I li!e >2-?2 seconds. "hen doing very heavy e6plosive wor!, and doing cra8y nasty intense sets you may need 7 minutes. I don’t want
you out of breath starting a set, but it’s o! to be breathing a little hard. 9on’t wait for your pulse to go down to >2 bpm @ 3and wor! is sprin!led into the program lightly at various points as well. sing bands is optional. *ere are the bands you y ou will need from BliteCTS if you also want to incorporate them+ -
-
% grey average bands IC you want to do reverse band wor!. This is not written into the program but it’s great for s$uatting with a fragile lower bac! and benching with bad shoulders. orange micro mini (for face pulls and women use on chest press machines often) % red long pro minis (for chest presses) red short pro mini (for spider crawls)
Rate of Perceived Exertion Flow Chart Fairly easy like a warm-up weight
D >.2
You can do -> more reps
D E.2
You can do %-7 more reps
D F.2
You have % more reps left in the tan!
D F.1
You have more rep left in the tan!
D ?.2
"ent to failure at perfect form
D 2
"ent to failure with loose form after perfect reps completed
D
sed a high intensity techni$ue to push beyond failure
D %
sed multiple high intensity techni$uesGgo apeshit setH
D7
Click on any one of the tags for an example =enerally, (not always) I count sets that are E.2 and above as wor!ing sets.
Week 1 onday 0egs / e6ercises / % sets Abs / e6ercise / sets 4alves / e6ercise / set > e6ercises / E sets
!egs Coaching point" ow remember, this is a high fre$uency program (legs right now), so we don’t do a cra8y amount of sets as we will be doing them Thursday and Saturday also. You will have % days of rest after this day though, so we will place our heavy s$uats here to not ta6 our lower bac! e6cessively (give it sufficient rest). #eated leg curls / curls / 9o a few warm up sets. "or! your way up to as much as you can handle for F reps. I want A00 reps to be rest pause. =et your feet bac! far on the contraction and really s$uee8e your hams hard. The last F should be very difficult. "e will count the last 7 sets as wor! w or! sets. #ets" 7 total wor! sets RPE" F-2. It gets harder as you go. $oal" Activation and start pump !ying leg curl / 9o % sets of %2 here. h ere. This is pump insurance. I want to ma!e m a!e sure your hams are loaded with blood. It is very hard to get %2 reps here with a lot of weight. You will see. % total work sets #ets" % total wor! sets RPE" ?-2 $oal" Suprama6 pump #&uats / #&uats / I want you to wor! up to the ma6imum amount of weight you can do for F reps. I want you to descend in a very controlled manner, and then drive the weight up hard. "hen you hit about J loc!out come right bac! down to !eep tension on your legs. :nce you get to a weight you barely get for F reps, that will be the last set. "e will call this 7 wor! sets. 9on’t get to your weight too fast or you will cheat yourself out of volume. #ets" 7 total wor! sets RPE" F-2. It gets harder as you go. $oal" Train e6plosively
'ulgarian #plit s&uats ( drop set of death / You will do sets here. Kic! a weight and do F reps with it. :n the ne6t set go heavier and do F. :n the 7 rd set go heavier and do F. :n the th set start heavier as well. After you do F, pause at J loc!out and do a E second isohold then drop down to the ne6t weight and repeat. Leep repeating until you get down to the lightest dumbells. This is going to test you mentally. 4an you get all your reps and do all your isoholds# Most people ust can’t handle the pain. I almost got them all in the video believe but not $uite. #ets" total wor! sets RPE" F-%. The last set is the obvious %. $oal" Suprama6 pump )ideo" https+GGwww.youtube.comGwatch# vNIBe7M>S9gOPinde6N?PlistNK091A7E42C4>9429
*+s ,ecline leg raises / 9o sets of 2-%2 here. Strength varies wildly amongst people on these. 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. #ets" total wor! sets RPE" F-? $oal" Activation and pump )ideo" https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2
Calves Coaching point + I believe calves grow best from repeated stimulation, doing them as often as you can, and also placing emphasis on the stretch part of the movement. #tanding raises / 9o % warm up sets first. I want you to do 2 reps with a full range of motion and then stand on your toes and do a 2 second isohold. Then immediately do 2 more reps (these may turn into partials), and again do a 2 second isohold at the top, finally do a final 2 reps (this will definitely turn into partials), and a final 2 second isohold. This is nasty and I only want set to start. #ets" 1 total wor! set RPE" $oal" Superma6 pump
-uesday 4hest / e6ercises / % sets Triceps / 7 e6ercises / ? sets Abs / e6ercises / sets 4alves / e6ercise / sets ? e6ercises / %? sets
Chest ,um+ell press / 9o these on a slight incline if possible (see video below to see correct angle). 9o sets of F until you barely can get the F th rep. Ta!e the reps to J loc!out and then come right bac! down. Leep your chest fle6ed during the whole movement. =enerate as much tension as humanly possible. "e will count this as 7 wor!ing sets. Again, do not go up so fast that you cheat yourself out of volume. #ets" 7 total wor! sets RPE" F-2 $oal" Activation and start pump )ideo" https+GGwww.youtube.comGwatch# vN3R"Ifnc%2A927>?Pinde6NF .ncline +ar+ell press / If you have done my programs before you !now this is my bread and better chest e6ercise. I simply love these on a lower angle (when possible / see video below). 9o sets of > e6plosively going up until you can ust barely get >. 0i!e your s$uats yesterday, use a good controlled descent and then ram the weight up hard to J loc!out before coming bac! down. Always stop about -% inches above your chest to save your rotator cuff from unnecessary strainH "e will count this as 7 sets. / total work sets #ets" 7 total wor! sets RPE" F $oal" Train e6plosively )ideo" https+GGwww.youtube.comGwatch# vN6m9?<63$40oPlistNK0%?11>%2A927>?Pinde6N1% achine press / I want to % sets of F here, on both of those sets the F th rep should be your last rep with good form. :n your 7 rd set do F reps, and then drop the weight and shoot for F more, and then immediately drop the weight ust a tad and pump out 1 partials out of the bottom. #ets" 7 total wor! sets RPE" 2-%. The last set is the %. $oal" Activation and start pump )ideo" https+GGwww.youtube.comGwatch# vNCf$fv:"y8EsPinde6N1PlistNK0%?11>%2A927>?
.ncline flies / otice the hand position I am using / a pronated grip :T neutral. You will feel this all across your upper pec and it is actually much more comfortable on rotators. 9o 7 sets of 2. 0eave a rep or two in the tan! on each set. ST;BT4* it outH #ets" 7 total wor! sets RPE" ? $oal" Train muscle with stretch emphasis )ideo" https+GGwww.youtube.comGwatch# vNbsccMgO0"oPlistNK0%?11>%2A927>?Pinde6N?
riceps Coaching point + You have done a lot of indirect triceps wor! already so we !eep the volume medium here. Pushdowns / Your elbows and tris will be plenty warm so you can dive right in. 9o 7 sets of % here. otice the handles and grip I am using in the video belowH These are awesome. =o to failure on each set. #ets" 7 total wor! sets RPE" 2 $oal" Suprama6 pump )ideo" https+GGwww.youtube.comGwatch# vNOM<;C3F74S!PlistNK02331C342722F7Pinde6N%> Reverse grip pushdown / ow do the same thing but flip your hands over and do these &reverse' style. 9o 7 sets to failure here. Bach set should be about % reps. #ets" 7 total wor! sets RPE" 2 $oal" Suprama6 pump )ideo" https+GGwww.youtube.comGwatch# vN2*wypQ7L92PlistNK02331C342722F7Pinde6N%E ,ecline lying extension / 9o 7 sets of 2 here. ;eally wor! the stretch. =et your hands bac! and stretch hardH #ets" 7 total wor! sets RPE" 2 $oal" Train muscle with stretch emphasis )ideo" https+GGwww.youtube.comGwatch# vN$2b8*EmQwPlistNK02331C342722F7Pinde6N%?
*+s Rope crunch / 9o sets to failure here or close to it. "hen you come up to the top, stretch your abdominal wall before coming bac! down. #ets" total wor! sets RPE" ?-2 $oal" Stretch and pump )ideo" https+GGwww.youtube.comGwatch#vNR*Sef- S9r*Pinde6N7PlistNK01%33324?%EA?94
Calves #eated calve raises / 9o % warm up sets first. 9o sets of 1 here. :n each rep sit in the stretch position for second. These will be slow painful sets. #ets" total wor! sets RPE" 2 $oal" Suprama6 pump
Wednesday Shoulders / 7 e6ercises / 2 sets Abs / e6ercise / > sets 4alves / e6ercise / > sets 1 e6ercises / %% sets 0ot a long day today so make the most out of each set2 ry to do some extra stretching or hit the hot tu+ after and get some extra recovery modality time in if possi+le2
#houlders ;everse pec! dec! / Cace into a pec dec! machine to do these. If you don’t have one you can use cable pulleys and do your rear delt flies. I want 7 sets of 72 here with only >2 second brea!s. The goal here is for your rear delts to swell up li!e you have never had them before. You will have to fight through a lot of pain here. That is what ma!es rear delts nasty and round. =et it done. #ets" 7 total wor! sets RPE" ?-2 $oal" Activation and pump #eated side laterals / :! now we move that burn around to the side. Sit down and do ultra-strict sets of 2 reps. Ta!e the weight up to ear level. The 2 th rep should be hard to do with perfect form. #ets" total wor! sets RPE" ?-2 $oal" Suprama6 pump #pider crawls / :n these you will go up and down 7 times for set. =o up above head and then down to waistline appro6imately. 9o 7 sets. Stand bac! from the wall, don’t get too close. Also try to !eep your arms straight and pull your hands as far apart as possible creating tremendous tension. #ets" 7 total wor! sets RPE" ?-2 $oal" Suprama6 pump )ideo" https+GGwww.youtube.comGwatch# vN0:dlSnT4CgPlistNK0%CFA392>E>47Pinde6N%%
*+s ,ecline leg raises / 9o > sets of 2-%2 here. 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. #ets" > total wor! sets RPE" F-? $oal" Suprama6 pump )ideo" https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2
Calves #tanding raises / 9o % warm up sets first. I want you to do > sets of %2. "hat I want is for each set to loo! li!e this / get 2 full reps and then 2 partials out of a deep stretch. #ets" > total wor! sets RPE" 2 $oal" Suprama6 pump
-hursday 0egs / 7 e6ercises / sets 4alves / e6ercise / sets Abs / e6ercise / sets 1 e6ercises / %% sets
3ams !ying leg curls / 9o a few warm up sets. Cind a weight that you can do F reps. 9o % sets of F with it. 9o a 7 rd set where you do a drop followed by an isohold. 9o F reps, then drop the weight and do F more, then drop the weight and do F more, then hold the weight up a few inches out of the stretch position and s$uee8e your hams for 72 seconds. This should completely fill your hams full of blood. #ets" 7 total wor! sets RPE" 2, and then the last one is 7 $oal" Activation and Suprama6 pump ,um+ell stiff legged deadlifts / se a medium weight and do > sets of 2 here with >2 second brea!s. 0eave a few reps in the tan! on each setH This is crucialH "e need you to recover for Saturday. 9on’t force the stretch. You will get more fle6ible as you go. ;emember to push your hips bac! and try to not bend much at the lower bac!. Leep your chest up and push hips bac! for ma6imum ham stretch. #ets" > total wor! sets RPE" F $oal" Activation and Suprama6 pump Coaching point" "e are doing bac! tomorrow so really try to limit how much your bac! is wor!ing during these. 0egs legs legsH
4uads 5 3ams !eg press / =o high and wide on these. 9o plenty of warm ups. You should feel these a lot on hams and glutes to if you focus hard on these areas (which is what I want you to do). 9o 1 wor!ing sets of 2 here. Again, leave a few reps in the tan! on each set. #ets" 1 total wor! sets RPE" F $oal" Suprama6 pump
Calves #eated toe raises / 9o sets to failure here. Bach set should be about % reps. #ets" total wor! sets RPE" 2 $oal" Stretch and pump
*+s !eg raise / 9o sets to failure here. #ets" total wor! sets RPE" ? $oal" Activation and pump
Friday 3ac! / 1 e6ercises / F sets 3iceps / % e6ercises / > sets Abs / e6ercise / sets F e6ercises / %F sets
'ack 3ammer strength pulldowns / If you don’t have this *ammer machine, no worries. I am loo!ing for a pulldown that simulates the motion in the video below. 9on’t pay any attention to the variations, I ust want you to see what the machine is. After warming up, do sets of F once you wor! up to a weight that is a tough F with perfect form. I want you to really control the negative too. Cle6 your bac! hard as you eccentrically contract. #ets" 6 total wor! sets RPE" ? $oal" Activation and start pump )ideo"https"77www8youtu+e8com7watch9v:iy;;>66?E*;?%,=/* #mith rows / I want to do these as they are less hard on your lower bac!. ;emember you did legs yesterday and again you will do some leg wor! tomorrow so we need to program accordingly. 9o sets of 2 here. I li!e to set the weight down on stops and drive the weight up e6plosively. Bvery rep is a rest pause rep. #ets" 6 total wor! sets RPE" ? $oal" Train e6plosively #eated ca+le row / se a pronated grip here with individual handles. 9o sets of 2 hereto nail lower traps and mid bac!. S$uee8e your reps hardH #ets" > total wor! sets RPE" ? $oal" Suprama6 pump )ideo"https+GGwww.youtube.comGwatch# vNCSoie8nsMPinde6NF1PlistNK0AF2F1BA21%9>7A ,um+ell shrugs / 9o 7 sets of 2 holding each rep at the top for a 7 count. This will light you up. #ets" 7 total wor! sets RPE" ? $oal" Suprama6 pump
'anded hyperextensions / 9o 7 sets of about 2 here. 9o these very slow and feel your spinal erectors contracting hard. *old the fle6 at the top for second. I prefer to hold a long red pro mini band while doing these to enhance the contraction at the top. #ets" 7 total wor! sets RPE" F $oal" Suprama6 pump
'iceps Preacher curls / If you follow me you !now I generally don’t li!e to start biceps with this e6ercise, I li!e to do it last, however, your bis are good and warmed up from all the bac! wor!, so let’s hit my favorite bicep e6ercise firstH 9o 7 sets of 2. 9o the reps very slow and controlled. S$uee8e as much blood in them as you can. 4ontract at the top of each rep for % seconds. #ets" 7 total wor! sets RPE" ? $oal" Suprama6 pump .ncline dum+ell curls / ow that we have your bis loaded with blood we do these on an incline. You ust sit down and lean bac! a bit so when your arms are hanging straight down it’s putting a good stretch on your biceps. 9o 7 slow sets of 2 here again s$uee8ing as hard as you can at the top. Try to !eep your grip supinated throughout all the reps. #ets" 7 total wor! sets RPE" F $oal" Train the muscle from a stretched position
*+s .ncline sit ups / 0ets hit some upper ab wor! today as most of what we do is lower ab. 4url up slowly, and blow all your air out forcing your abs to contract hard, and then sort of unwindGuncurl your body slowly on the way down. 9o sets to failure. #ets" total wor! sets RPE" 2
#aturday 0egs / 7 e6ercises / sets 4alves / % e6ercises / F sets 1 e6ercises / ? sets
!egs $lute kick+ack machine / 0oo! at the first e6ercise I do in the video below. If you don’t have one of those, ust try to simulate the movement as best you can. 0et’s crush your glutes today. 9o sets of %. #ets" total wor! sets RPE" ? $oal" Activation and start pump )ideo" https+GGwww.youtube.comGwatch# vN3slh06!a2AsPinde6NEPlistNK091A7E42C4>9429 Frog s&uats / See the video below. 9o the best you can to simulate this. otice how the !nees are traveling. Start the upward contraction by fle6ing your glutes. 9o sets of % here. #ets" total wor! sets RPE" ? $oal" Suprama6 pump )ideo" https+GGwww.youtube.comGwatch# vNh30eae:iCgPlistNK091A7E42C4>9429Pinde6NE? #mith machine lunge / 9o 7 sets of F here. 9o not come close to failure. Start the contraction (going up) again by fle6ing glutes. #ets" 7 total wor! sets RPE" F $oal" Suprama6 pump
Calves #eated calve raises / 9o 2 hard reps here using a full range of motion. #upersetted with #eated calve raises / ow do 2 more here again trying to use a full range of motion. #ets" supersets for F total wor! sets RPE" F-?
#unday @ff ( Family ,ay ,onut day after church with the family2
Week % onday 0egs / e6ercises / sets Abs / e6ercise / sets 4alves / e6ercise / % sets > e6ercises / E sets Coaching point + This wee! we are going to wor! in a lot of stretching. Also notice the built in progression for hams. "e are shooting for the same weight in e6ercise but doing added reps. There is more than one way to progress, getting e6tra reps with the same weight is an e6cellent progress gauge, not ust lifting heavier (although that is nice too).
!egs #eated leg curls / 9o a few warm up sets. This is the same as last wee! but now we bump it up to 2 reps. "or! your way up to as much as you can handle for 2 reps. I want A00 reps to be rest pause. =et your feet bac! far on the contraction and really s$uee8e your hams hard. The last 2 should be very difficult. "e will count the last 7 sets as wor! sets. "hat would be great is if you can use the same weight as you did last wee! and get the e6tra reps without compromising form. #ets" 7 total wor! sets RPE" F-2. It gets harder as you go $oal" Activation and start pump !ying leg curl / 9o set of 72 here. This is a drop set. 9o 2 hard reps and then drop the weight and do 2 more, and then drop the weight and do 2 more. After your last set I want you to stretch each hamstring for 72 seconds. I usually place on leg out in front of the other or put my leg up on something and simply lean forward. It is critical that you !eep your bac! flat and tight though to !eep strain off it. #ets" total wor! sets RPE" $oal" Suprama6 pump #tretching" After your last set I want you to stretch each hamstring for 72 seconds. I usually place on leg out in front of the other or put my leg up on
something and simply lean forward. It is critical that you !eep your bac! flat and tight though to !eep strain off it. #&uats / This wee! I want to change the way you s$uat. I prefer you change bars. You could change to a safety s$uat bar, or a spider bar if you are luc!y enough to have one, or even a cambered bar. If you do not, then also you can switch to front s$uats, or change your foot position from last wee!’s s$uat form. I want you to wor! up to the ma6imum amount of weight you can do for F reps. I want you to descend in a very controlled manner, and then drive the weight up hard as always during this phase. "hen you hit about J loc!out come right bac! down to !eep tension on your legs. :nce you get to a weight you barely get for F reps, that will be the last set. "e will call this 7 wor! sets. 9on’t get to your weight too fast or you will cheat yourself out of volume. #ets" 7 total wor! sets RPE" F-2. It gets harder as you go $oal" Train e6plosively !eg extensions ( drop set of death / You will do sets here. Kic! a weight and do F reps with it. :n the ne6t set go heavier and do F. :n the 7 rd set go heavier and do F. :n the th set start heavier as well. After you do F, pause at loc!out and do a 1 second isohold then drop down to the ne6t weight and repeat. Leep repeating until you get down to the weight you used on the first set. This is going to test you mentally. It may even be worse than the 3ulgarians last wee!, we’ll see. 4an you get all your reps and do all your isoholds# Most people ust can’t handle the pain. #ets" total wor! sets RPE" F-%. The last set is the obvious % $oal" Suprama6 pump #tretching" After your last set I want you to stretch each $uad for 72 seconds. 9o each leg twice. I put my an!le on a bench and drop down into the stretch. As you get more fle6ible you can push your pelvic girdle forward to feel it really hit your hip fle6ors.
*+s ,ecline leg raises / 9o sets of 2-%2 here. Strength varies wildly amongst people on these. 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. #ets" total wor! sets RPE" F-? $oal" Activation and pump )ideo" https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2
Calves #tanding raises / 9o % warm up sets first. I want you to do 2 reps with a full range of motion and then stand on your toes and do a 2 second isohold. Then immediately do 2 more reps (these may turn into partials), and again do a 2 second isohold at the top, finally do a final 2 reps (this will definitely turn into partials), and a final 2 second isohold. This wee! you get % setsH #ets" % total wor! sets RPE" $oal" Suprama6 pump
-uesday 4hest / e6ercises / % sets Triceps / % e6ercises / F sets Abs / e6ercises / sets 4alves / e6ercise / sets ? e6ercises / %? sets
Chest 3ammer press Awith +andsB / 4hec! out he video below to see how to attach bands. I prefer the *ammer Clat press. This wor!s on all their presses though. If you do not have a hammer press you can put these on a machine press. 9o sets of > here once you find a weight that you can do > solid reps with. 9rive hard and s$uee8e hard on every rep. The contraction should feel unreal. =enerate as much tension as humanly possible. #ets" total wor! sets RPE" ?-2 $oal" Activation and pump )ideo" https+GGwww.youtube.comGwatch# vN%$e>8hPlistNK0%CFA392>E>47 Coaching point+ :ne of things I have learned over the years with this se$uence is that certain e6ercises ta6 you more than others and impact the strength of your incline presses differently. This does not matterU it is ust good information for you to !now as you do these. I generally feel very powerful after doing the banded presses, and much more drained after doing heavy dumbell wor!. Machine presses are somewhere in the middle. As you go through the program pay attention to this and see how you are impactedH .ncline +ar+ell press / 9o sets of > again e6plosively going up until you can ust barely get >. se the same angle as last wee! on the incline. se a good controlled descent and then ram the weight up hard to J loc!out before coming bac! down. Always stop about -% inches above your chest to save your rotator cuff from unnecessary strainH "e will count this as 7 sets. #ets" 7 total wor! sets RPE" F $oal" Train e6plosively )ideo" https+GGwww.youtube.comGwatch# vN6m9?<63$40oPlistNK0%?11>%2A927>?Pinde6N1%
achine7assisted dips / This is where we use an assisted dipGchine machine. If you have elbow or shoulder problems, this is a =odsend. These feel great. Set up the counter balance weight so that you can get about F good reps. =et a nice deep stretch at the bottom and come up J of the way on all reps. 9o 7 sets. #ets" 7 total wor! sets RPE" ?-2 $oal" Train muscle with stretch emphasis .ncline flies / This is a repeat from last wee!. "ith a wee! of doing these, see if you can nail the form even better and feel them even better this wee!H otice the hand position I am using / a pronated grip :T neutral. You will feel this all across your upper pec and it is actually much more comfortable on rotators. 9o 7 sets of 2. 0eave a rep or two in the tan! on each set. ST;BT4* it outH #ets" 7 total wor! sets RPE" ? $oal" Train muscle with stretch emphasis )ideo" https+GGwww.youtube.comGwatch# vNbsccMgO0"oPlistNK0%?11>%2A927>?Pinde6N? Coaching point+ You have done a lot of indirect triceps wor! already (especially the dips) so we !eep the volume medium here - ust a tad lower than last wee!.
riceps Pushdowns / Your elbows and tris will be plenty warm so you can dive right in. 9o sets of %2 here. otice the handles and grip I am using in the video belowH These are awesome. =o to failure on each set. #ets" total wor! sets RPE" 2 $oal" Train muscle with stretch emphasis )ideo" https+GGwww.youtube.comGwatch# vNOM<;C3F74S!PlistNK02331C342722F7Pinde6N%> .ncline lying extensions / These are ust good old fashioned s!ull crushers. ow your elbows are warmed up and this is a productive safe e6ercise though instead of an elbow destroyer. 9o sets of 2 here. #ets" total wor! sets RPE" ?-2 $oal" Train muscle with stretch emphasis #tretching" After each set here s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your tricep. *old the ma6 stretch for 72 seconds. 9o each arm % times.
*+s Rope crunch / 9o sets to failure here or close to it. "hen you come up to the top, stretch your abdominal wall before coming bac! down. #ets" total wor! sets RPE" ?-2 $oal" Stretch and pump )ideo" https+GGwww.youtube.comGwatch#vNR*Sef- S9r*Pinde6N7PlistNK01%33324?%EA?94
Calves #eated calve raises / 9o % warm up sets first. 9o sets of 1 here. :n each rep sit in the stretch position for second. These will be slow painful sets. Try to use more weight than you used last wee!H #ets" total wor! sets RPE" 2 $oal" Suprama6 pump
Wednesday Shoulders / 7 e6ercises / % sets Abs / e6ercise / > sets 4alves / e6ercise / > sets 1 e6ercises / % sets
#houlders Reverse peck deck / Cace into a pec dec! machine to do these. If you don’t have one you can use cable pulleys and do your rear delt flies. This wee! I want you to go heavier. 9o a set of 72, then go up and do %2, then go up and do % more sets of 2 for total sets. The last rep should be very difficult. 6 total work sets hese sets are all RPE of -1;8 $oal ( *ctivation and pump
#tanding side laterals / "e are going heavier on these also this wee!. You can use a little momentum here. I want a weight that is a tough 2 reps and do sets with it. 6 total work sets hese sets are all RPE of -1;8 $oal ( #upramax pump
'ar+ell front raises / ;aise the bar straight out in front of you to eye level. 9o sets of % here. 6 total work sets hese sets are all RPE of -1;8 $oal ( #upramax pump
*+s ,ecline leg raises / 9o > sets of 2-%2 here. 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. = total work sets8
https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of >-8 $oal ( *ctivation and pump
Calves #tanding raises / 9o % warm up sets first. This time we go heavy. At the bottom of each rep I want you to pause and stretch for second. I want you to do > sets of F. = total work set8 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 0egs / 7 e6ercises / 2 sets 4alves / e6ercise / sets Abs / e6ercise / sets 1 e6ercises / F sets
3ams #tanding leg curls / 9o a few warm up sets. Cind a weight that you can do 2 reps. 9o % sets of 2 with it. 9o a 7 rd set where you do a drop followed by an isohold at the midpoint of the range of motion. 9o this isohold following each 2 reps before dropping the weight. 9o % drops so the last set totals 72 reps. This should completely fill your hams full of blood. / total work sets hese sets are all RPE of 1; and then the last one is 1/8 $oal ( *ctivation and #upramax pump Coaching point + 0eave plenty of reps in the tan!. The reason why is when you first do these they result in cra8y 9:MSU we need to wor! the intensity of slowly on these. Also, remember this is a high fre$uency phase for legs and you have to do them again SaturdayH *dductor machine / 9on’t laughH 3ig adductors ma!e for a massive legH 9o 7 sets of % here. 9on’t come close to failure though. / total work sets hese sets are all RPE of >8 $oal ( *ctivation and #upramax pump #&uats / "e swapped the s$uats and leg presses this wee! on Monday and Thursday. I want sets of %2 here. 0eave -1 reps in the tan! on each set. It’s about stimulating but leaving something for another stimulation on SaturdayH Your legs should be C00 of blood though. 6 total work sets8 #tretching" After you last set here, stretch your glutes, piriformis etc. 0ay down flat and have some bring your leg (while straight) across your body. Your lower bac! may even crac!. This is also a great stretch for your O0 ($uadratus) in your lower bac!. *old the ma6 stretch for 72 seconds and do each leg two times. hese sets are all RPE of D->8
$oal ( #upramax pump
Calves #eated toe raises / 9o sets to failure here. Bach set should be about %1 reps. 6 total work sets8 hese sets are all RPE of 1;8 $oal ( #tretch and pump
*+s !eg raise / 9o sets to failure here. 6 total work sets8 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 3ac! / 1 e6ercises / ? sets 3iceps / % e6ercises / > sets Abs / e6ercise / sets F e6ercises / %? sets
'ack @ne arm supinated pulldowns / :!, you want to try something nasty chec! this out. You may have to get creative on how to rig a band up. It’s pretty easy. The arm that is in the band, you have to drive that elbow down hard and maintain it through the set while you wor! the other lat. Your lower lats are going to get trashed. 9o sets of F here. 6 total work sets8 https+GGwww.youtube.comGwatch# vNivlfR<a11FPlistNK0AF2F1BA21%9>7APinde6N>2 hese sets are all RPE of 8 $oal ( *ctivation and start pump
eadows rows / :! now that we have your lats ac!ed up, lets hit some hard and heavy rowing. You can use a tbar for these, or a landmine. 3oth wor! well. =rind out sets of 2. Your 2 th rep should be very hardH 6 total work sets8 https+GGwww.youtube.comGwatch# vNAYYA*c"rwPlistNK0AF2F1BA21%9>7APinde6N hese sets are all RPE of -1;8 $oal ( #upramax pump
Rack ,ead / 9o these from midshin. I want 1 solid reps here. 0eave %-7 reps in the tan! though. #upersetted with
Chins / You can use an assist machine here. I would li!e to see a minimum of > reps, preferably F. 9o rounds for > total work sets8 https+GGwww.youtube.comGwatch# vNo3tT;dbCE!Pinde6N1PlistNK0AF2F1BA21%9>7A hese sets are all RPE of 8 $oal ( #upramax pump
,um+ell pullovers / 9o 7 sets of 1 here. ;eally stretch those lats out nowH / total work sets8 https+GGwww.youtube.comGwatch# vN0f42Sw6A!hoPinde6N7PlistNK0AF2F1BA21%9>7A hese sets are all RPE of 8 $oal ( #upramax pump
'iceps .ncline concentration curls / ;emember to smash the dumbell together during the whole rep on theseH If you do these right it almost feels li!e a cramp in your biceps. 9o 7 sets of 2. / total work sets8 https"77www8youtu+e8com7watch9 v:/DwWx>x$*w5index:D5list:P!;6''?F1'C;/;;6>/ hese sets are all RPE of 8 $oal ( #upramax pump
3ammer curls / 9o 7 sets of % here. S$uee8e the dumbells hard as you curl to activate as much muscle fiber as you can. / total work sets8 hese sets are all RPE of 8 $oal ( -rain the muscle from a stretched position
*+s .ncline sit ups / 0ets hit some upper ab wor! today as most of what we do is lower ab. 4url up slowly, and blow all your air out forcing your abs to contract hard, and then sort of unwindGuncurl your body slowly on the way down. 9o sets to failure. 6 total work sets8 hese sets are all RPE of 1;8
#aturday 0egs / 7 e6ercises / 2 sets 4alves / % e6ercises / F sets 1 e6ercises / F sets
!egs $lute kick+ack machine / 0oo! at the first e6ercise I do in the video below. "e are doing these again this wee!. 0et’s go higher reps this wee!. 9o sets of 1 here. 4ran! on those glutes. 6 total work sets8 https+GGwww.youtube.comGwatch# vN3slh06!a2AsPinde6NEPlistNK091A7E42C4>9429 hese sets are all RPE of 8 $oal ( *ctivation and start pump
#mith machine lunge / I want to move these up this wee! to our number % e6ercise, 3T I want you to ta!e your time warming up so your !nees feel good doing these. :nce you have done plenty of warm up sets, do 7 sets of F here. 9o not come close to failure. Start the contraction (going up) again by fle6ing glutes. / total work sets8 hese sets are all RPE of >8 $oal ( #upramax pump
3ack s&uats / 9o 7 sets of 2 here. I want you to do a 1 second eccentric here. This means lower the weight very slow, before driving it up. The weight should not feel heavy, but the burn should be e6tremely nasty. 0eave a few reps in the tan!. / total work sets8 hese sets are all RPE of >-8 $oal ( #upramax pump
Calves #eated calve raises / 9o %2 hard reps here using a full range of motion. #upersetted with #tanding calve raises / ow do > more here again going really heavy and only wor!ing the bottom of the range of motion. hese sets are all RPE of >-8 ,o 6 supersets for > total work sets8
#unday @ff ( Family ,ay ,onut day after church with the family2
Week / onday 0egs / e6ercises / sets Abs / e6ercise / sets 4alves / e6ercise / 7 sets > e6ercises / F sets
!egs #eated leg curls / 9o a few warm up sets. ow we are bumping the reps up to % this wee!H "or! your way up to as much as you can handle for % reps. I want A00 reps to be rest pause. =et your feet bac! far on the contraction and really s$uee8e your hams hard. The last % should be very difficult. "e will count the last 7 sets as wor! sets. "hat would be great is if you can use the same weight as you did last wee! and get the e6tra reps without compromising form. Again, progressing with reps. / total work sets hese sets are all RPE of >-1;8 .t gets harder as you go8 $oal ( *ctivation and start pump Coaching point + Your muscles are stronger during the eccentric contraction. This is where you are lowering the weight. This means we can add some resistance during this part of the range of motion to ac! our intensity up even more, and trash some muscle fibers. This phase is also what creates the most muscle damage, setting you up to repair and get bigger and stronger. !ying leg curl / 9o set of %2 here. This is an eccentric loading set. I want your training partner to push down on the negative giving you more tension there. They are going to do this on all %2 reps. This will not be easy. Ma!e sure your partner stops applying pressure when you bring the weight bac! up. If you do not have a partner you have to do 7 second descents on A00 reps. If you have to lower the weight mid-set, so be it. 1 total work sets #tretching" After your last set I want you to stretch each hamstring for 72 seconds. I usually place on leg out in front of the other or put my leg up on
something and simply lean forward. It is critical that you !eep your bac! flat and tight though to !eep strain off it. his set is an RPE of 118 $oal ( #upramax pump
#&uats / :! now go bac! to how you s$uatted in wee! . I want you to do sets of F again up to a weight you can barely get F with, with good form. "or! hard to beat what you did in wee! H "e will count this as 7 sets total. 9on’t rush your way up in weight. "or! up gradually. / total work sets hese sets are all RPE of >-1;8 .t gets harder as you go8 $oal ( -rain explosively
3ack s&uats ( drop set of death / This starting to loo! familiar# You will do sets here. Kic! a weight and do F reps with it. :n the ne6t set go heavier and do F. :n the 7 rd set go heavier and do F. :n the th set start heavier as well. After you do F, pause at loc!out and do a 1 second isohold then drop down to the ne6t weight and repeat. Leep repeating until you get down to the weight you used on the first set. This is going to test you mentally. 6 total work sets #tretching" After your last set I want you to stretch each $uad for 72 seconds. 9o each leg twice. I put my an!le on a bench and drop down into the stretch. As you get more fle6ible you can push your pelvic girdle forward to feel it really hit your hip fle6ors. hese sets are RPE of >-1%8 he last set is the o+vious 1%8 $oal ( #upramax pump
*+s ,ecline leg raises / 9o sets of 2-%2 here. You should be getting stronger on these. Kush for higher repsH 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. 6 total work sets8
https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of >-8 $oal ( *ctivation and pump
Calves #tanding raises / 9o % warm up sets first. I want you to do 2 reps with a full range of motion and then stand on your toes and do a 2 second isohold. Then immediately do 2 more reps (these may turn into partials), and again do a 2 second isohold at the top, finally do a final 2 reps (this will definitely turn into partials), and a final 2 second isohold. This wee! you get 7 setsH / total work sets8 his set is an RPE of 118 $oal ( #upramax pump
-uesday 4hest / e6ercises / > sets Triceps / e6ercise / F sets Abs / e6ercises / sets 4alves / e6ercise / sets E e6ercises / 7% sets
Chest *e6 press / 4hec! out he video below to see how to do these perfectly. You smash the dumbells together as you drive them up and fle6 your chest as hard as you can. "or! up to a weight that is a tough F, and do total sets of F with it. 6 total work sets https+GGwww.youtube.comGwatch# vNo0ETbofLIPinde6N%%PlistNK0%?11>%2A927>? hese sets are all RPE of -1; $oal ( *ctivation and start pump
Incline barbell press / I want you to do these a little differently this wee!. I want you to pause at the point where you usually end the descent (a few inches above your chest). 9o a % count and then drive the weight up hard. I want you to find a weight that is a good hard > and do sets of > with it. You won’t be able to do $uite as much as last wee! with this pause. This is creating massive tension, and well, I ust love rest-pause wor!. 6 total work sets hese sets are all RPE of -1; $oal ( -rain explosively
MachineGassisted dips / 9o F or so reps here, and then… Superset this with Stretch pushups / 9o F to 2 here as well. "or! hardH =rind out these reps and stretch your chest hard.
9o supersets for > total work sets8 https+GGwww.youtube.comGwatch# vNOv2eb9w6>PlistNK0%?11>%2A927>?Pinde6NE hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
Coaching point + You have done a lot of indirect triceps wor! already (especially the dips and pushups) so we continue to !eep the volume medium here.
riceps Kushdowns / Your elbows and tris will be plenty warm so you can dive right in. I want F sets of % with 1 second brea!s. > total work sets8 https+GGwww.youtube.comGwatch# vNOM<;C3F74S!PlistNK02331C342722F7Pinde6N%> hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After sets 1-F, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your tricep. *old the ma6 stretch for 2 seconds. 9o each arm time.
*+s ;ope crunch / 9o sets to failure here or close to it. "hen you come up to the top, stretch your abdominal wall before coming bac! down. 6 total work sets8 https+GGwww.youtube.comGwatch#vNR*Sef- S9r*Pinde6N7PlistNK01%33324?%EA?94
hese sets are all RPE of -1;8 $oal ( #tretch and pump
Calves Seated calve raises / 9o % warm up sets first. 9o sets of F here. :n each rep sit in the stretch position for seconds. These will be slow painful sets. Try to use more weight than you used last wee!H 6 total work sets8 his set is an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / 7 e6ercises / % sets Abs / e6ercise / > sets 4alves / e6ercise / > sets 1 e6ercises / % sets
#houlders :!, let’s ump right into nastiness. ;ear delt swings / "atch the video. 0et your arms hang and ust pivot with your delts. 9on’t contract your traps and lats to move the weight. 3urn the hell out of your rear delts. 9o %2 reps here and then do 2over and bac!s with a rope. 9o sets of this combo. 6 total work sets https+GGwww.youtube.comGwatch#vNyIv9T!?$APinde6N1PlistNK0C>2A>2A7BB%BF7 hese sets are all RPE of -1;8 $oal ( *ctivation and pump
Standing side laterals / ow that your shoulders are on fire, let’s !eep the weight up here and do heavy sets of F. 6 total work sets hese sets are all RPE of -1;8 $oal ( #upramax pump
9umbell front raises / ;aise the dumbells straight out in front of you and another > inches or so over your head fle6ing your front delts hard into the pea! contraction. 9o sets of % here. 6 total work sets hese sets are all RPE of -1;8 $oal ( #upramax pump
*+s 9ecline leg raises / 9o > sets of 2-%2 here. 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. = total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of >-8 $oal ( *ctivation and pump
Calves Standing raises / 9o % warm up sets first. Stay heavy this wee! on these. At the bottom of each rep I want you to pause and stretch for second. I want you to do > sets of 2. = total work set8 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 0egs / 7 e6ercises / % sets 4alves / e6ercise / sets Abs / e6ercise / sets 1 e6ercises / %2 sets
3ams 0ying leg curls / 9o a few warm up sets. I want you to then do % solid reps (leaving a few reps in the tan!) and then.. Superset this with 3arbell stiff legged deadlifts / 9o F nice slow reps here. Kush your hips bac!. 9o not go to failure. 0eave a few reps in the tan! here as well. ;emember, this is a high fre$uency phase for legsH 9o rounds for > total work sets8 hese sets are all RPE of > $oal ( *ctivation and #upramax pump
Adductor machine / 9o sets of % here. 0eave a few reps in the tan! here too. 6 total work sets hese sets are all RPE of >8 $oal ( *ctivation and #upramax pump
Calves Standing calve raises / 9o > sets to failure here. Bach set should be about 2 reps. "or! the stretch hard at the bottom. 6 total work sets8 hese sets are all RPE of 1;8
$oal ( #tretch and pump
*+s 0eg raise / 9o sets to failure here. 6 total work sets8 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 3ac! / 1 e6ercises / ? sets 3iceps / % e6ercises / > sets Abs / e6ercise / sets F e6ercises / %? sets
'ack :ne arm supinated pulldowns / "e are going to do these again this wee!, but this wee! do not use the band li!e we did last wee! for the isohold variation. Qust do solid sets of 2. S$uee8e as hard as you can at the bottom. 6 total work sets8 hese sets are all RPE of 8 $oal ( *ctivation and start pump
:ne arm barbell rows / Time for more hard and heavy rowing. =rind out sets of F. Your Fth rep should be very hardH 6 total work sets8 https+GGwww.youtube.comGwatch# vNB6u9L1i"LMFPlistNK0AF2F1BA21%9>7APinde6NE hese sets are all RPE of -1;8 $oal ( #upramax pump
3arbell shrugs / 9o sets of 2 here with a % second pause at the top of each rep. If you want to try a really cool variation with bands, chec! out the video. 6 total work sets8 https+GGwww.youtube.comGwatch# vN1iirRl:FMCcPlistNK0AF2F1BA21%9>7APinde6N hese sets are all RPE of 1;8
9umbell pullovers / 9o sets of % here. ;eally stretch those lats out nowH 6 total work sets8 https+GGwww.youtube.comGwatch# vN0f42Sw6A!hoPinde6N7PlistNK0AF2F1BA21%9>7A hese sets are all RPE of 8 $oal ( Work muscle from a stretched position
4hest supported rows / se a machine where your chest is supported and try to use one that allows for a pronated grip (palms down) as you row. I want to target midbac! and lower traps here. 9o 7 sets of 1. / total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
'iceps Incline concentration curls / 0ast wee! with did these with dumbells (li!e in the video below). This wee! with do these with an BR curl bar. 9o 7 sets of 2, s$uee8ing hardH / total work sets8 https"77www8youtu+e8com7watch9 v:/DwWx>x$*w5index:D5list:P!;6''?F1'C;/;;6>/ hese sets are all RPE of 8 $oal ( #upramax pump
Kreacher curls / 9o 7 sets of F here. I generally use an BR bar for these. / total work sets8 hese sets are all RPE of 8 $oal ( -rain the muscle from a stretched position
*+s Incline sit ups / 0ets hit some upper ab wor! today as most of what we do is lower ab. 4url up slowly, and blow all your air out forcing your abs to contract hard, and then sort of unwindGuncurl your body slowly on the way down. 9o sets to failure. 6 total work sets8 hese sets are all RPE of 1;8
#aturday 0egs / 7 e6ercises / 2 sets 4alves / % e6ercises / F sets 1 e6ercises / F sets
!egs =lute !ic!bac! machine / :nce again we are placing more emphasis on glutes to get us started. 9o sets of 1 here. 4ontinue to cran! on those glutes. 6 total work sets8 https+GGwww.youtube.comGwatch# vN3slh06!a2AsPinde6NEPlistNK091A7E42C4>9429 hese sets are all RPE of 8 $oal ( *ctivation and start pump
9umbell wal!ing lunge / I want to move these up this wee! to our number % e6ercise, 3T I want you to ta!e your time warming up so your !nees feel good doing these. The way I li!e to do these is lunge about %2 steps first. se same leg on the way down. So it will get all its reps at once. Then turn around and lunge bac! on the other leg. 9o 7 sets. / total work sets8 hese sets are all RPE of >8 $oal ( #upramax pump
*ac! s$uats / 9o 7 sets of %2 here. I want you to use light weight but place feet lower on platform by an inch or two so we hit your teardrop hard. 9o :T try to go heavy with this style or you will hurt your !nees. =o nice and slow on all reps, especially on the first set. / total work sets8 hese sets are all RPE of >-8 $oal ( #upramax pump
Calves Seated calve raises / 9o 2 hard reps here using a full range of motion. Supersetted with Standing calve raises / ow do > more here again going really heavy and only wor!ing the bottom of the range of motion. hese sets are all RPE of >-8 ,o 6 supersets for > total work sets8
#unday @ff ( Family ,ay ,onut day after church with the family2
Week 6 onday 0egs / e6ercises / 2 sets Abs / e6ercise / sets 4alves / e6ercise / sets > e6ercises / F sets This is our final wee! of high fre$uency for legs / enoyH
!egs Seated leg curls / 9o a few warm up sets. ow we are bumping the reps up to an insane %2 this wee!H "or! your way up to as much as you can handle for %2 reps. I want A00 reps to be continuous pumping up and down but don’t forget to s$uee8e. I want 7 solid sets of %2 once you are warmed up. This rep range should really load your hams with blood. / total work sets hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
0ying leg curl / 9o 7 sets of F here. :! you want to throw your legs for a loop now, now go heavy on these for 7 sets of F using all rest-pause reps. *amstring devastation will ensure. / total work sets #tretching" After your last set I want you to stretch each hamstring for 72 seconds. I usually place on leg out in front of the other or put my leg up on something and simply lean forward. It is critical that you !eep your bac! flat and tight though to !eep strain off it. his set is an RPE of -1;8 $oal ( #upramax pump
S$uats / 0et’s go out in style this wee! on s$uats. Today do sets of > all the way up to where you can barely get >. I then want a set of -1. This is very heavy. It’s o! to get a little cra8y this wee! though as our fre$uency winds bac! ne6t wee!. 0et’s ma!e this last wee! count, and actually get close to overtraining so we !now we used this -wee! phase well. "e will count this pyramid as 7 wor! sets. / total work sets hese sets are all RPE of >-1;8 .t gets harder as you go8 $oal ( -rain explosively
0eg press / drop set of death / =o immediately to something you can probably do for 72. I’ll give you an e6ample of what I do. I generally go up to ? to 2 plates on leg press for F to 2. "hen I did this, I ust put 1 plates on and did the set. So what is the set# You do 72 reps and then pull a plate off, and then do %2 reps, and then pull a plate off and do 2 reps. It’s ust one nasty drop set. 1 total work set #tretching" After this set I want you to stretch each $uad for 72 seconds. 9o each leg twice. I put my an!le on a bench and drop down into the stretch. As you get more fle6ible you can push your pelvic girdle forward to feel it really hit your hip fle6ors. his set is an RPE of 1%8 $oal ( #upramax pump
*+s 9ecline leg raises / 9o sets of 2-%2 here. You should be getting stronger on these. Kush for higher repsH 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. 6 total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of >-8 $oal ( *ctivation and pump
Calves Standing raises / 9o % warm up sets first. I want you to do 2 reps with a full range of motion and then stand on your toes and do a 2-second iso hold. Then immediately do 2 more reps (these may turn into partials), and again do a 2second iso hold at the top, finally do a final 2 reps (this will definitely turn into partials), and a final 2-second iso hold. This wee! you get setsH 6 total work sets8 his set is an RPE of 118 $oal ( #upramax pump
-uesday 4hest / e6ercises / > sets Triceps / e6ercise / 2 sets Abs / e6ercises / sets 4alves / e6ercise / sets E e6ercises / 7 sets
Chest 9umbell press / "or! your way up doing sets of F. Ta!e your time, and get some good $uality sets in. :nce you hit your ma6 weight for F reps it becomes a drop set. Shoot for about F, and then drop the weight 72-2 percent and go to failure, and then drop it another 1-%2V and go to failure. 3etween each drop / rest for 2 seconds. See the video to get a better idea. "e will call this 7 wor! sets. / total work sets https+GGwww.youtube.comGwatch# vNAYC=$amMuOPinde6N%FPlistNK0%?11>%2A927>? hese sets are RPE of >-1% as the last set is the 1%8 $oal ( *ctivation and start pump
Clat barbell press / Yes, good ole flat benchesH I want you to do 1 sets of 1 e6plosively. I only want you to rest >2 seconds between sets. se a weight that you can get a few more reps with on set . "hat will happen is you will fatigue each set and the last set should be really hard to get 1. Ta!e the bar down to your chest and pause it for a split second to !illing the momentum. This is how I love to bench. ? total work sets hese sets are all RPE of >-1;8 $oal ( -rain explosively
MachineGassisted dips / 9o F or so reps here, and then… Superset this with
Machine (or dumbell) flyes / 9o F to 2 here as well. "or! hardH =rind out these reps and stretch your chest hard. I actually li!e doing the fly last on these as I still have some decent strength on the dips. 9o supersets for > total work sets8 hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
Coaching point + This is a variation I love to throw in for bis or tris every once in a while. I ust stic! with an e6ercise and cran! out a ton of sets with it moving fairly fast. Ceel the pumpH riceps Kushdowns / Your elbows and tris will be plenty warm so you can dive right in. I want 2 sets of 2 with 1-second brea!s. :nce you can’t use a full range of motion ust shorten the reps up and don’t loc!out, nothing wrong with this at all. 1; total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your tricep. *old the ma6 stretch for 72 seconds. 9o each arm time.
*+s ;ope crunch / 9o sets to failure here or close to it. "hen you come up to the top, stretch your abdominal wall before coming bac! down. 6 total work sets8 https+GGwww.youtube.comGwatch#vNR*Sef- S9r*Pinde6N7PlistNK01%33324?%EA?94
hese sets are all RPE of -1;8 $oal ( #tretch and pump
Calves Seated calve raises / 9o % warm up sets first. 9o sets of %1 here. :n each rep sit in the stretch position for seconds. These will be slow painful sets. Try to use more weight than you used last wee!H 6 total work sets8 his set is an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / e6ercises / > sets Abs / e6ercise / > sets 4alves / e6ercise / sets 1 e6ercises / % sets #houlders =iant Sets after warming up thoroughlyH ;ear delt swings / 9o %2 reps here. =o immediately to 9umbell side laterals / 9o 2 reps here. =o immediately to 9umbell front raises / 9o 2 reps here. =o immediately to 9umbell presses (seated) / 9o F reps here. 0eave a rep or two in the tan! on each set. 9on’t go all out to failure. This is volume driven not intensity driven for hypertrophy. ;est 7 minutes and repeat 7 more times for total giant sets. 1= work sets8 $oal ( Complete destruction of deltoids
*+s 9ecline leg raises / 9o > sets of 2-%2 here. 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. = total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2
hese sets are all RPE of >-8 $oal ( *ctivation and pump
Calves Standing raises / 9o % warm up sets first. 9o sets of F reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of F. 6 total work set8 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 0egs / 7 e6ercises / % sets 4alves / e6ercise / 1 sets Abs / e6ercise / sets 1 e6ercises / ? sets
3ams 0ying leg curls / 9o a few warm up sets. I want you to wor! up to a weight that is a tough 2. ow here is where it gets fun. I want you to all the good clean reps you can get (8ero cheating), then stop. 4ount to 1 and then resume. Again go until you hit failure with good form. These may get to sets of 7 or reps. "ell you 9: :T stop until you do 2 reps total. I have no idea how to count this as sets so we will say wor! sets. 6 total work set8 hese sets are all RPE of 1;8 $oal ( #upramax pump 3arbell stiff legged deadlifts / I would li!e for you to do these with bands if you can to really ma!e the contraction harder at the top. See the video below on how to do this. 9o sets of F. 9o not come up all the way, but come close. 6 total work set8 https+GGwww.youtube.comGwatch# vN?2l"hgY:6OPlistNK0%CFA392>E>47Pinde6N%7 hese sets are all RPE of $oal ( #upramax pump
Adductor machine / 9o sets of 1 here. 0eave a few reps in the tan! here too. 6 total work sets hese sets are all RPE of >8 $oal ( *ctivation and #upramax pump
Calves Standing calve raises / 9o 1 sets to failure here. Bach set should be 2 full range of motion reps and then 2 partials out of the bottom. "or! the stretch hard at the bottom as usual. ? total work sets8 hese sets are all RPE of 1;8 $oal ( #tretch and pump
*+s 0eg raise / 9o sets to failure here. 6 total work sets8 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 3ac! / 1 e6ercises / F sets 3iceps / % e6ercises / > sets Abs / e6ercise / sets F e6ercises / %F sets 'ack 0ow rows with a rope / I !now I am not using a rope in the video but it shows you how I want you to e6ecute this movement for lower traps and rhomboids. 9o sets of %. S$uee8e very hard in the contracted position. 6 total work sets8 https"77www8youtu+e8com7watch9 v:c0tD113gs5list:P!*>;>66?E*;?%,=/*5index:>6 hese sets are all RPE of 8 $oal ( *ctivation and start pump
T-bar rows / Time for more rhomboid hammering. If you do not have a t-bar you can use a chest supported machine. Try to use a machine or apparatus that allows for a semi-pronated grip li!e the old school t-bar rows do. This will !eep mid bac! engaged. 9o gut busting sets of F. The F th rep should be very difficult. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
9umbell pullovers / :! let’s rest your arms now after all the heavy rows. 9o sets of % here. ;eally stretch those lats out nowH 6 total work sets8 https+GGwww.youtube.comGwatch# vN0f42Sw6A!hoPinde6N7PlistNK0AF2F1BA21%9>7A hese sets are all RPE of 8
$oal ( Work muscle from a stretched position
9umbell rows / ow let’s get bac! to grinding using dumbells as now the grip is neutral so you will engage lats. 9o gut busting sets of 2. 6 total work sets8 hese sets are all RPE of 1;8
9umbell shrugs / You don’t have to pause these this wee!. Qust get into a rhythm and pump out % sets of %1 here to finish off your bac!. 9o % sets of %1. % total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
'iceps 3arbell curls / You can use a barbell or an BR curl bar. 9o 7 sets of 2 with a 7second descent on all reps. / total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
Kreacher curls / 9o 7 sets of % here. I generally use an BR bar for these. / total work sets8 hese sets are all RPE of 8 $oal ( -rain the muscle from a stretched position
*+s
Incline sit ups / 0etWs hit some upper ab wor! today as most of what we do is lower ab. 4url up slowly, and blow all your air out forcing your abs to contract hard, and then sort of unwindGuncurl your body slowly on the way down. 9o sets to failure. 6 total work sets8 hese sets are all RPE of 1;8
#aturday 0egs / 7 e6ercises / % sets 4alves / % e6ercises / F sets 1 e6ercises / %2 sets
!egs =lute !ic!bac! machine / 9o sets of > here today but hold the contractions for a 1 count. SOBBRB those flutes (yes I meant to type flutes). 6 total work sets8 https+GGwww.youtube.comGwatch# vN3slh06!a2AsPinde6NEPlistNK091A7E42C4>9429 hese sets are all RPE of 8 $oal ( *ctivation and start pump
3arbell lunge / I want you to use the style where you step forward and actually step bac!. This will engage more glute as you drive bac!. Alternate legs. 9o 2 reps on each leg per set. 9o sets. 6 total work sets8 hese sets are all RPE of >8 $oal ( #upramax pump
Kause s$uats / :! let’s finish this leg cycle in style. "ith your glutes trashed these will bring particular enoyment. =o down to a few inches above parallel and pause for % seconds then drive up hard. 9o sets of F li!e this. 9: not go heavy. 0eave a few reps in the tan! on each set but 9: pic! up the pace on these. :nly rest minute between sets. 6 total work sets8 hese sets are all RPE of >-8 $oal ( #upramax pump
Calves Seated calve raises / 9o 2 hard reps here using a full range of motion. Supersetted with Standing calve raises / ow do > more here again going really heavy and only wor!ing the bottom of the range of motion. hese sets are all RPE of >-8 ,o 6 supersets for > total work sets8
#unday @ff ( Family ,ay ,onut day after church with the family2
Week ? onday 3ac! / e6ercises / sets Abs / e6ercise / sets 4alves / e6ercise / sets > e6ercises / %% sets This is our first wee! of high fre$uency for bac! / enoyH 'ack Seated cable rows / 9o a few warm up sets to get the blood flowing. I actually did these elevated. See the video below to give you a better idea. You don’t have to elevate yourself, but it’s a nice angle that I employ often. 9o sets of 2 here. The 2th rep should be very hard, h ard, and the last rep you can do d o with good form. 6 total work sets https+GGwww.youtube.comGwatch# vNstmabA1;aoPlistNK0AF2F1BA21%9>7APinde6N12 hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
Smith bent over row/ 9o -% feeder sets of to 1 reps to get you to your wor!ing weight. I want 7 sets of F all done rest pause style as shown in the video below. 9rive your elbows up hard and try to fle6 your entire bac!H / total work sets https"77www8youtu+e8com7watch9 v:p'd!'?GPc5list:P!*>;>66?E*;?%,=/*5index: his set is an RPE of -1;8 $oal ( -rain explosively
4hest supported row / Cind any machine that allows you to simulate what I am doing in the video. The !ey here, is I want you to really focus on stretching hard at the bottom. I mean hard. 0et your arms straighten and let your bac! stretch. I want sets of F. This is the same grip as the rows above, but now we are wor!ing the stretch much harder. This is a different stimulus. 6 total work sets https+GGwww.youtube.comGwatch# vNB7fuosT7?APinde6N2PlistNK0AF2F1BA21%9>7A his set is an RPE of -1;8 $oal ( -rain muscle with a stretch emphasis
9umbell pullover / :! let’s give your arms a brea! and finish off your lats. 9o 7 sets of 2 on dumbell pullovers. / total work sets hese sets are an RPE of >-8 $oal ( -rain muscle with a stretch emphasis *+s 9ecline leg raises / 9o sets of 2-%2 here. 6 total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of >-8 $oal ( *ctivation and pump Calves Standing raises / 9o warm up set and then so sets of 71 reps. Try to get high on your toes on all reps, but the reality is you will w ill probably at some point have to finish the set with partials. That is A-:L. Qust don’t neglect the stretchH 6 total work sets8 hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 4hest / e6ercises / sets Triceps / % e6ercises / F sets Abs / e6ercises / sets 4alves / e6ercise / sets F e6ercises / 72 sets
Chest Incline dumbell press / "or! your way up doing sets of F. Leep going until you hit a weight that you can barely complete F perfect reps with. "e will call this 7 wor! sets. 9on’t ta!e too big of umps or you will cheat yourself y ourself out of wor! setsGvolume. Ta!e these to J loc!out this wee!. / total work sets hese sets are RPE of >-1; as the last set is the 1;8 $oal ( *ctivation and start pump
Incline barbell press / :! I am sure you had fun benching last wee!, so let’s get bac! to my favorite chest builder now, the incline. ;emember I li!e to do this on a small incline when possible that is. 9o sets of F here wor!ing up slowly so we get some $uality sets in. =o until the F th rep is really tough. "e will count this as 7 wor! sets. / total work sets hese sets are all RPE of >-1;8 $oal ( -rain explosively
MachineGassisted dips / 9o F or so reps here, and then… Superset this with Machine (or dumbell) flyes / 9o F to 2 here as well. "or! hardH =rind out these reps and stretch your chest hard. "e did this last wee!, and it’s worth a revisit. This is an awesome combo to totally ac! your pecs up full of bloodH
9o supersets for > total work sets8 hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
riceps Kushdowns / Your elbows and tris will be be plenty warm so you can dive dive right in. I want sets of %2 with >2-second brea!s. :nce you can’t use a full range of motion ust shorten the reps up and don’t loc!out, nothing wrong with this at all. ? total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump 0ying e6tensionsGs!ull crushers / 9o sets of F right right here. Try to get the bar behind your head even for a massive stretch. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After #tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
*+s ;ope crunch / 9o sets to failure here or close to it. "hen you come up to the top, stretch your abdominal wall before coming bac! down. 6 total work sets8 https+GGwww.youtube.comGwatch#vNR*Sef- S9r*Pinde6N7PlistNK01%33324?%EA?94
hese sets are all RPE of -1;8 $oal ( #tretch and pump
Calves Seated calve raises / 9o % warm up sets first. 9o sets of %1 here. :n each rep sit in the stretch position for seconds. These will be slow painful sets. Try to use more weight than you used last wee!H 6 total work sets8 his set is an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / 7 e6ercises / 2 sets Abs / e6ercise / > sets 4alves / e6ercise / sets 1 e6ercises / %2 sets #houlders ;everse pec! dec! / Cace into a pec dec! machine to do these. If you don’t have one you can use cable pulleys and do your rear delt flyes. I want 7 sets of 72 here with only >2-second brea!s. To ma!e this even more fun, I want you to do a 2-second iso hold after the last rep on all 7 sets. *old the weight in the midrange position. 0ights out rear delts. / total work sets hese sets are all RPE of 1%8 $oal ( *ctivation and pump
Standing side laterals / 0et’s do a classic pyramid here. 9o 1 reps on your first set. e6t up the weight and do %. :n your 7 rd set up the weight and do 2. :n your final set up the weight and do F. Ta!e your time now. Your delts will be on fire anyway. 6 total work sets hese sets are all RPE of -118 he last heavy set you can use a little momentum8 $oal ( #upramax pump
Spider crawls / :n these you will go up and down 7 times for set. =o up above head and then down to waistline appro6imately. 9o 7 sets. Stand bac! from the wall, don’t get too close. Also try to !eep your arms straight and pull your hands as far apart as possible creating tremendous tension. / total work sets https+GGwww.youtube.comGwatch# vN0:dlSnT4CgPlistNK0%CFA392>E>47Pinde6N%% hese sets are all RPE of -1;8 $oal ( #upramax pump
*+s 9ecline leg raises / 9o > sets of 2-%2 here. 4ome close to failure on each set, but leave a few reps in the tan! for the ne6t set. = total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of >-8 $oal ( *ctivation and pump
Calves Standing raises / 9o % warm up sets first. 9o sets of F reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of F. 6 total work set8 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 3ac! / 7 e6ercises / % sets 4alves / e6ercise / 1 sets Abs / e6ercise / sets 1 e6ercises / ? sets
'ack Coaching point / "e have legs tomorrow so we need to steer clear of lower bac! today. "e will pound everything else though. ;emember, the % nd and 7rd sessions for bac!, should not be ta!en to the intensity level as the Monday bac! wor!outs. There is only day of rest after this wor!out until you hit it again, and then on Sat there is only day of rest before you blast on Monday. :ne arm supinated pulldown / 9o a few warm up sets. I want you to do sets of 2 here, holding the contraction at the bottom for second and s$uee8ing hard on every rep. 6 total work set8 hese sets are all RPE of 8 $oal ( *ctivate and pump
Stretchers / If you haven’t done these bad boys, they provide an insane stretch. otice how in the video I dip my head down and let my arms straighten. This is hard on tight shoulders, but as you go through your sets, you will feel it start to loosen up. 9o sets of F here. 6 total work set8 https+GGwww.youtube.comGwatch#vNh"34"F<2PlistNK0AF2F1BA21%9>7APinde6N% hese sets are all RPE of $oal ( -rain muscle with a stretch emphasis
3arbell shrugs / 9o sets of F here. 0eave a few reps in the tan! here too. *old the contraction for % seconds on all reps. 6 total work sets
hese sets are all RPE of >8 $oal ( #upramax pump
Calves Standing calve raises / 9o 1 sets to failure here. Bach set should be 2 full range of motion reps and then 2 partials out of the bottom. "or! the stretch hard at the bottom as usual. ? total work sets8 hese sets are all RPE of 1;8 $oal ( #tretch and pump
*+s 0eg raise / 9o sets to failure here. 6 total work sets8 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / e6ercises / 7 sets Abs / e6ercise / sets 1 e6ercises / E sets !egs Seated leg curls- 9o %-7 warm up sets of 1 to get started. I want 7 hard wor! sets of % reps where each rep is continuous tension with a s$uee8e. Cor the th and final set use the same weight but do 2 reps, and use the 7 second down rule for each rep (on the negative only). 9rop the weight and do F more reps the same way, then drop the weight one more time for another F reps. This should be a brutal set. Your hams will be pumped. 6 total work sets8 hese sets are a RPE of >-1%8 he last set is the 1%8 $oal ( *ctivation and start pump
0eg press / 9o as many sets of 2 moving up in weight as you need to get really warmed up. Your first set is a really hard set of F reps. se a 7 second down tempo when lowering (eccentric only), then drive up li!e a piston firing but do not loc! out. 9o one more set with the same weight for F again. Cor 7rd and last set, do the e6act same weight and 7 second negative for F reps, then drop the weight and do F more reps with 7 second negative, then drop the weight and do F more reps with 7 second negative…then drop more weight, and lower at regular speed (no more 7 second descents), but go real deep to stretch out the teardrop at the bottom for 1 reps. *ello fire. / total work sets8 hese sets are all RPE of 1;-1%8 $oal ( -rain explosively and supramax pump
Smith machine s$uats / 9o -% feeder sets of 1 to get to your wor!ing weight. Turn your toes way out, get a little wider than shoulder width stance, and sin! these real deep for % reps. :nly come up half way. These will help with $uad sweep and adductors. =o up in weight and do another set of 2 reps. Then go up and do a set of F. B6ecute perfect form every rep. =et deep, and !eep your
bac! totally straight. That is why I am using smith machine on these8 / total work sets8 #tretching" Stretch each $uad hard for 72 seconds after each set. hese sets are all RPE of 8 $oal ( #upramax pump
*ypere6tensions or gluteGham raise - Move your body away from the pad if that ma!es sense. "hen I do these I am literally on my tip toes. se your hams and glutes to s$uee8e yourself up. *old a dumbell and s$uee8e each rep hard at the top for 1 reps. Cor sets % and 7 do the same reps, but after 1 drop the weight and do 2 more without weight. / total work sets8 hese sets are all RPE of -118 $oal ( #upramax pump and working muscle from stretched position
*+s Incline sit ups / 0etWs hit some upper ab wor! today as most of what we do is lower ab. 4url up slowly, and blow all your air out forcing your abs to contract hard, and then sort of unwindGuncurl your body slowly on the way down. 9o sets to failure. 6 total work sets8 hese sets are all RPE of 1;8
#aturday 3ac! / 7 e6ercises / % sets 3iceps / % e6ercises / F sets 4alves / % e6ercises / F sets E e6ercises / %F sets
'ack Coaching Point ( "e hit our upper lats pretty hard "ednesday so today we will focus on lower lats. "e lay off lower bac! because of the hypers we did yesterday, we must be careful to avoid overta6ing our lower bac!. Also, with all the bac! wor! we are doing, we are indirectly doing a lot of bicep wor! so on this day we will do some bicep wor!, but during this phase we will not be adding in a lot of bicep wor! as it would li!ely result in tendonitis. :ne arm supinated pulldown / 0et’s do these again. You should be getting really good at these and being able to get a nice pump in your lower lats. "e did some pretty hard stretching on upper lats "ednesday so today do not let your arm straighten out into a full stretch. 9o sets of F. 6 total work sets8 hese sets are all RPE of 8 $oal ( *ctivation and start pump
9umbell row/ This is ust a classic dumbell row. "ith your lower lats pumped these should feel especially good there. 9o sets of F. 6 total work sets8 hese sets are all RPE of >-8 $oal ( #upramax pump
4hins / se an assist machine on these to help you get perfect sets of F reps. se a neutral grip so we can really wor! your entire lat hard as well. 9o sets. Always remember to drive your elbows down hard when doing these, don’t thin! about using your arms to pull yourself up. 6 total work sets8
hese sets are all RPE of 1;8 $oal ( #upramax pump
'iceps Kreacher curls / Ah yes, my favorite bicep e6ercise. Since your elbows and biceps are nice and warm, we don’t have to do these last. 9o sets of F. 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
*ammer curl / 9o sets of % here giving each rep a very hard s$uee8e at the top. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump Calves Seated calve raises / 9o 2 hard reps here using a full range of motion. Supersetted with Standing calve raises / ow do > more here again going really heavy and only wor!ing the bottom of the range of motion. hese sets are all RPE of >-8 ,o 6 supersets for > total work sets8
#unday @ff ( Family ,ay ,onut day after church with the family2
Week = onday 3ac! / e6ercises / sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %> sets
'ack :ne-arm barbell rows / Ta!e your time going up. 9o these nice and strict. 0et’s get your lats full of blood doing sets of 2. Leep your hip a little higher on the side you are rowing with to create a really good stretch on your entire lat. sets of 2 here. 6 total work sets https+GGwww.youtube.comGwatch# vNB6u9L1i"LMFPinde6NEPlistNK0AF2F1BA21%9>7A hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
Smith bent over row / I want to do these again and since you did them last wee!, you should !now what you did, so beat it this wee!H 0et’s progress on this meat and potato e6ercise. Stay with rest-pause techni$ue and do hard sets of F againH "e also added a wor! set here CYI. 6 total work sets https"77www8youtu+e8com7watch9 v:p'd!'?GPc5list:P!*>;>66?E*;?%,=/*5index: his set is an RPE of -1;8 $oal ( -rain explosively
Straight arm pulldown / You can do these with a rope if you li!e. I want to give your arms a brea! and !eep pumping your lats. 9o 7 sets of 2. / total work sets https+GGwww.youtube.comGwatch# vNCKsKpAnooPlistNK0AF2F1BA21%9>7APinde6N77 his set is an RPE of -1;8 $oal ( #upramax pump
;ac! pulls / 0et’s have some fun now. Set the pins at midshin. 9o 7 hard sets of 1. That’s it. Qust do doubles up to the weight that is a tough 1. 1 hard reps are actually a lot of reps. I 9: :T want you to do any sloppy reps with a rounded bac! o!. ;emember that. / total work sets hese sets are an RPE of -1;8 $oal ( -rain explosively *+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429
hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 4hest / 7 e6ercises / ? sets Triceps / 7 e6ercises / % sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 77 sets
Chest 9ecline dumbell press / 9o these on a very slight decline. More than that is hard on your rotator cuff. "or! your way up doing sets of F. Leep going until you hit a weight that you can barely complete F perfect reps with. "e will call this 7 wor! sets. 9on’t ta!e too big of umps or you will cheat yourself out of wor! setsGvolume. Ta!e these to full loc!out this wee! and s$uee8e hard. / total work sets hese sets are RPE of >-1; as the last set is the 1;8 $oal ( *ctivation and start pump
Incline barbell press / I want you to try to use the same weight you did last wee! for F’s this wee!, but I want you to try to hit ? or 2 reps with it o!. 9o your bestH 9o 7 sets. / total work sets hese sets are all RPE of 1;8 $oal ( -rain explosively
Machine (or dumbell) flyes / 0et’s get some cra8y blood in your chest now. 9o 7 sets of %1 here. After the %1 I want you to sit on the stretch for a 72-second count. / total work sets hese sets are all RPE of 118 $oal ( -rain muscle with stretch emphasis
riceps ;ope pushdowns / 9o sets of F here nice and slow really fle6ing hard at the bottom. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump 9ips / Although we are continuing triceps wor!, we are still doing some more chest wor! here, so don’t worry about the lower number of sets above for chest. I did set the pushdowns first so triceps would be a bit fatigued and have to wor! harder here. se an assist machine. 9o sets of F. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
Incline lying e6tensionsGs!ull crushers / 9o sets of F right here. This wee! we do these laying bac! on an incline utility bench. It will enable you to stretch even better this time. Try to get the bar behind your head even for a massive stretch. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8
https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / 7 e6ercises / sets Abs / % e6ercises / F sets 4alves / e6ercise / sets 1 e6ercises / %7 sets #houlders Machine side laterals / Ma!e sure you do plenty of warm-ups here. If you don’t have a good machine to do these, that’s fine, ust do dumbells. "hat I want, once you are warmed up, is to do sets of F where your partner pushes down on your elbows and you resist. 3asically we are ust increasing the eccentric load here. 9o sets of F. This is a lot of eccentric load, which means a lot of muscle brea!down. 6 total work sets https+GGwww.youtube.comGwatch# vNwhgMFY7?:MPlistNK0C>2A>2A7BB%BF7Pinde6N1 hese sets are all RPE of 118 $oal ( *ctivation and pump
3ent over rear delt swings / 0et your arms hang straight and ust swing the weight. It’s gonna hurt. 9o sets of %2. 6 total work sets https+GGwww.youtube.comGwatch# vNhL0;Eh<7A>gPlistNK0C>2A>2A7BB%BF7Pinde6NE hese sets are all RPE of -1; $oal ( #upramax pump
Spider crawls / :n these you will go up and down 7 times for set. =o up above head and then down to waistline appro6imately. 9o 7 sets. Stand bac! from the wall, don’t get too close. Also try to !eep your arms straight and pull your hands as far apart as possible creating tremendous tension. / total work sets https+GGwww.youtube.comGwatch# vN0:dlSnT4CgPlistNK0%CFA392>E>47Pinde6N%%
hese sets are all RPE of -1;8 $oal ( #upramax pump
*+s Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 3ac! / 7 e6ercises / % sets 4alves / e6ercise / set Abs / e6ercise / 7 sets 1 e6ercises / > sets
'ack Coaching point / "e have legs tomorrow so we need to steer clear of lower bac! today. "e will pound everything else though. ;emember, the % nd and 7rd sessions for bac!, should not be ta!en to the intensity level as the Monday bac! wor!outs. There is only day of rest after this wor!out until you hit it again, and then on Sat there is only day of rest before you blast on Monday. eutral grip pulldowns / This is a grip where your hands are facing each other. =o about medium width. Leep your elbows in tight and drive them down hard fle6ing your lats in the contracted position. I li!e to hold the s$uee8e for a half second at the bottom of each rep. 9o sets of 2. 6 total work set8 hese sets are all RPE of 8 $oal ( *ctivate and pump
Scapulae stretch pulldowns / :n these you go very heavy but you maintain perfect form and only pull down to the top of your head. S$uee8e your whole bac! hard as you pull through the range of motion. The tension on this should be s!y high. 9o sets of F. 6 total work set8 https+GGwww.youtube.comGwatch# vNcvhllTS"imBPinde6NPlistNK0AF2F1BA21%9>7A hese sets are all RPE of 1; $oal ( -rain muscle with a stretch emphasis
Cace pulls / I use the term &face' pull very loosely. It’s more li!e a chest pull. This angle I believe wor!s your rhomboids and lower traps best without putting
your shoulder in a compromising situation. 9o sets of 1 here. *old the contraction for second on all reps. 6 total work sets https+GGwww.youtube.comGwatch# vNO>shuaQlAPinde6N1%PlistNK0AF2F1BA21%9>7A hese sets are all RPE of >8 $oal ( #upramax pump
Calves Standing calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s 9ecline bench leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / e6ercises / > sets Abs / 7 e6ercises / ? sets E e6ercises / %1 sets !egs 0ying leg curls- 9o 7- warm up sets of 2 to get started. I want hard wor! sets of F reps where your partner gives you added eccentric resistance on all reps. See the video below for a demo. 6 total work sets8 https+GGwww.youtube.comGwatch# vNw9429Pinde6NE hese sets are a RPE of 118 $oal ( *ctivation and start pump
0eg press / 4hec! out the video below for form. The form on these is more $uad sweep focused. I love using this techni$ue. 9o sets of 2 all the way up until you can barely get 2. "e’ll say that is 7 wor! sets. ow after this, change your foot position to where you are simply strongest and add some more weight and do % more sets of F with a heavier weight. So this is 1 total wor! sets. ? total work sets8 https+GGwww.youtube.comGwatch#vNb<7<9429 hese sets are all RPE of 1;-1%8 $oal ( #upramax pump
3arbell s$uats / If you have a safety s$uat bar use it this wee!, if not ust use a regular bar. 9o sets of 2 here. Ta!e your time. I want you to be strong on all these sets. 6 total work sets8 #tretching" Stretch each $uad hard for 72 seconds after each set.
hese sets are all RPE of 8 $oal ( #upramax pump
*ypere6tensions or gluteGham raise / I want to do these again this wee!. Move your body away from the pad if that ma!es sense. "hen I do these I am literally on my tip toes. se your hams and glutes to s$uee8e yourself up. *old a dumbell and s$uee8e each rep hard at the top for 1 reps. Cor sets % and 7 do the same reps, but after 1 drop the weight and do 2 more without weight. / total work sets8 hese sets are all RPE of -118 $oal ( #upramax pump and working muscle from stretched position
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 3ac! / 7 e6ercises / % sets 3iceps / % e6ercises / F sets 4alves / e6ercise / sets > e6ercises / % sets
'ack Coaching Point ( "e hit our upper lats pretty hard "ednesday so today we will focus on lower lats. "e lay off lower bac! because of the hypers we did yesterday, we must be careful to avoid overta6ing our lower bac!. Also, with all the bac! wor! we are doing, we are indirectly doing a lot of bicep wor! so on this day we will do some bicep wor!, but during this phase we will not be adding in a lot of bicep wor! as it would li!ely result in tendonitis. eutral grip chins/ Ceel free to use an assist machine on these. Leep your bac! straight with ust a slight arch and really drive dri ve elbows down hard li!e we did "ednesday on the pulldowns. Try to get up high into the mov ement when you come up. 9o sets of F. 6 total work sets8 hese sets are all RPE of >-8 $oal ( *ctivation and start pump
4hest supported row / se a machine that allows you to use an overhandGpronated grip and that also supports your chest to !eep pressure off your lower bac!. 9o sets of 2 here. Try to get a really good full range of motion with a nice stretch on each rep. These are to crush c rush your lower traps and rhomboids in the center of your bac!. Leep your grip medium width, if you go out too wide it will change the stress of the movement. 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
Seated dumbell shrugs / 9o these seated for sets of 1 reps. 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
'iceps ;everse curls / 0etWs crush your forearms too with sets of % here to get us started. 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
3arbell curl / ow let’s change over to regular curls and !noc! sets of here. 6 total work sets8 hese sets are all RPE of 1;8 $oal ( #upramax pump Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week D onday 3ac! / e6ercises / 1 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %E sets
'ack eutral grip chins / 9o a few warm ups here before hitting your wor! sets. I want sets of 2. 9rive your elbows down hard when you are going to the contracted part of the movement. 9on’t get a full stretch this time. Leep some bend in your elbows and !eep the tension directly in your lats. "e will hit stretch movement later. 6 total work sets hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
9umbell deadstop row / 9o sets of F here. 9rive 9 rive your elbow up hard. Try to not pull with your arms, engage latsH 6 total work sets https+GGwww.youtube.comGwatch# vNmw=SM4iMcPlistNK0AF2F1BA21%9>7APinde6N1 his set is an RPE of 8 $oal ( -rain explosively
Kulldown with a stretch / I love these, been doing them since the late ?2’s. *ave your partner provide more force at the top only. You are ust forcing more of a stretch. Your partner needs to do this smoothly li!e in the video and not ust ump onto the bar and rip your arms off. 9o sets of F li!e this. 6 total work sets
https+GGwww.youtube.comGwatch# vNAw;h4cemIPinde6NFPlistNK0AF2F1BA21%9>7A his set is an RPE of -1;8 $oal ( -rain muscle with a stretch emphasis
*ypere6tensions / 9o these banded to provide e6tra resistance at the top. 9o 7 sets of 2. / total work sets hese sets are an RPE of -1;8 $oal ( #upramax pump *+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 4hest / 7 e6ercises / sets Triceps / 7 e6ercises / 2 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 77 sets
Chest Incline dumbell press / 9o these on a very slight incline. "or! your way up doing sets of F. Leep going until you hit a weight that you can barely complete F perfect reps with. "e will call this 7 wor! sets. 9on’t ta!e too big of umps or you will cheat yourself out of wor! setsGvolume. Ta!e these to 7G loc!out this wee!. / total work sets hese sets are RPE of >-1; as the last set is the 1;8 $oal ( *ctivation and start pump
Incline barbell press / 0et’s hit some unusually high reps this wee! on this. 9o sets of %. Cind a weight you can do for % with the % th rep being very tough, and do it a total of times. 9o sets. 6 total work sets hese sets are all RPE of 1;8 $oal ( -rain explosively
Incline flyes / :! let’s get bac! to our pronated flies this wee!. 9o slow controlled sets of F. 6 total work sets https+GGwww.youtube.comGwatch# vNbsccMgO0"oPlistNK0%?11>%2A927>?Pinde6N? hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
riceps ;everse grip pushdowns / 9o these with individual handles as shown in the video. I love these. 9o sets of 1 here nice and slow really fle6ing hard at the bottom. 6 total work sets8 https"77www8youtu+e8com7watch9 v:;3wypG/H0,;5list:P!;6''?F1'C;/;;6>/5index:%D hese sets are all RPE of -1;8 $oal ( #upramax pump Tate press / I li!e doing these with !ettle bells but you can use dumbells too. 9o sets of 2 here. Ta!e your time on these, don’t rush the reps, stay in control. 6 total work sets8 https"77www8youtu+e8com7watch9 v:P=&Ir0f4J<5index:%65list:P!;6''?F1'C;/;;6>/ hese sets are all RPE of -1;8 $oal ( #upramax pump
9ecline lying e6tensionsGs!ull crushers / 9o % sets of 1 here. % total work sets8 https"77www8youtu+e8com7watch9 v:&;+J3DKmGw5list:P!;6''?F1'C;/;;6>/5index:% hese sets are all RPE of -1;8 $oal ( #upramax pump
#tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / 7 e6ercises / 1 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets 1 e6ercises / %7 sets #houlders Machine rear laterals / 9o a few warm up sets and then do 1 sets of 1 here. :n all reps hold and fle6 for a second in the contracted position. ? total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
:verhead press / Shoot for F reps. otice I am pushing the weight against the top of the Smith machine to effectively add in iso holds on each rep. Supersetted with 9umbell side laterals / 9o 2 reps here. https+GGwww.youtube.comGwatch#vNaIp3 m1BPlistNK0C>2A>2A7BB%BF7Pinde6NF hese sets are all RPE of -1; 9o 1 rounds for 1; total work sets8 $oal ( #upramax pump *+s Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8
$oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 3ac! / 7 e6ercises / > sets 4alves / e6ercise / set Abs / e6ercise / 7 sets 1 e6ercises / %2 sets
'ack Coaching point / "e have legs tomorrow so we need to steer clear of lower bac! today. "e will pound everything else though. ;emember, the % nd and 7rd sessions for bac!, should not be ta!en to the intensity level as the Monday bac! wor!outs. There is only day of rest after this wor!out until you hit it again, and then on Sat there is only day of rest before you blast on Monday. 4able rows wG single pulleys / 0et’s do something a little uni$ue here and hit lower traps and rhomboids first. 9o sets of % here with form as shown in video. otice the hard s$uee8e. 6 total work set8 https+GGwww.youtube.comGwatch# vNCSoie8nsMPinde6NF1PlistNK0AF2F1BA21%9>7A hese sets are all RPE of 8 $oal ( *ctivate and pump
Kulldowns wG single pulleys / :! change out the attachment on the pulldown to use the same single pulleys you ust used. Supinate as you drive your elbows down hard here. 9o both arms at once this time, not separate. 9o sets of F. I li!e to do these pretty heavy and do a slower negative and ust really feel cra8y tension in my lats. Since your lats have a good pump at this point, let’s reach up and get a great stretch on these as well. 6 total work set8 hese sets are all RPE of -1; $oal ( -rain muscle with a stretch emphasis
;ac! pulls / "e will go easy on low bac! the ne6t % wor!outs, but let’s cran! on it today. "hat I want you to do is F sets of 1. Kull from midshin. se a weight you could probably hit 2-% with, and do 1 reps, step bac! and count to 2, and then get bac! in and go. If you fatigue fast and the pulls become grinders increase your rest brea! to 72 seconds o!H This is brutal. > total work sets hese sets are all RPE of D-1;8 $oal ( #upramax pump
Calves Standing calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s 9ecline bench leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / e6ercises / sets Abs / 7 e6ercises / ? sets E e6ercises / %1 sets !egs 0ying leg curls- 9o 7- warm up sets of 2 to get started. I want 7 hard sets of 2 once warmed up. :n the last set I want 2, then a drop and do F, then another drop and do F followed by a 72-second iso-hold ust a little shy of the stretch position. 6 total work sets8 hese sets are a RPE of -118 $oal ( *ctivation and start pump
0eg press / Klace your feet in the strongest possible position and wor! up doing sets of 2 until you can ust barely hit 2. "or! these hard. 4oncentrate on all your reps and ma!e your $uads pump full of blood fast. "e will call this 7 wor! sets. / total work sets8 hese sets are all RPE of >-1;8 $oal ( #upramax pump
*ac! s$uat .1’s / :h yea, these are nasty. Time to bring them bac!. =o down all the way and then only come up half way, immediately then go bac! down all the way, and then come up all the way to loc!out. That is one rep. 9o sets of 2 here. 6 total work sets8 #tretching" Stretch each $uad hard for 1 seconds after each set. hese sets are all RPE of -1;8 $oal ( #upramax pump
0eg e6tensions / 9o 7 sets of %1 here. I don’t want you to loc!out. I want you to use pretty heavy weight but only come up J of the way. Qust pump li!e a madman here and get more blood in your $uads than ever before. / total work sets8 hese sets are all RPE of 1;8 $oal ( #upramax pump and working muscle from stretched position
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 3ac! / 7 e6ercises / % sets 3iceps / % e6ercises / F sets 4alves / e6ercise / sets > e6ercises / % sets
'ack Coaching Point ( ow we steer clear of lower bac! wor! as we did hard rac! pulls "ednesday. Also, with all the bac! wor! we are doing, we are indirectly doing a lot of bicep wor! so on this day we will do some bicep wor!, but during this phase we will not be adding in a lot of bicep wor! as it would li!ely result in tendonitis. 4hest supported row / se a machine that allows you to use a neutral grip and allows you to really !eep your elbows in close and tight. "e are focusing on your lats here. =et your elbows bac! as far as you can and s$uee8e. 9o hard sets of 2. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
9umbell pullovers/ 9o sets of 2 here. 6 total work sets8 hese sets are all RPE of >-8 $oal ( -rain muscle with a stretch emphasis
9umbell shrugs / 9o sets of % here. *old the contracted position for % seconds on all reps. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
'iceps *ammer curls / =rip the dumbells hard and do sets of 1 here. They will pump e6tremely fast. 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
3arbell curl .1’s /0ower the bar all the way, and only come up half way, then lower it down, then come up all the way. That is rep. 9o sets of 2 li!e thisH 6 total work sets8 hese sets are all RPE of 1;8 $oal ( #upramax pump Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week > onday 3ac! / e6ercises / 1 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %E sets
'ack Semi-supinated pulldowns / I love this machine, but you may not have it. The real point is here is to use a grip that is semi-supinated. You can use individual handles on pulldown to simulate this. 9rive your elbows bac! and rally focus on lat here. 9o sets of 2 once warmed up. 6 total work sets https"77www8youtu+e8com7watch9 v:0))@,$Cd?xE5index:>/5list:P!*>;>66?E*;?%,=/* hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
4able iron cross / 9o sets of 2 here. As I say in the video, do not let your arms come up past parallel, as it is too hard on shoulders and rotator cuff. se this safely and it is awesome for lats. 6 total work sets https+GGwww.youtube.comGwatch# vNhb=RpeaLsoPlistNK0AF2F1BA21%9>7APinde6NF his set is an RPE of 8 $oal ( #upramax pump
T-bar / I am ust loo!ing for some heavy ball busting tbar rows here. I prefer you use a pronated grip so you hit lower traps and rhomboids as much as possible. 9o sets of F here. 6 total work sets his set is an RPE of -1;8 $oal ( -rain muscle with a stretch emphasis
*ypere6tensions / 9o these banded to provide e6tra resistance at the top. 9o 7 sets of 2. / total work sets hese sets are an RPE of -1;8 $oal ( #upramax pump *+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429
hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 4hest / 7 e6ercises / sets Triceps / % e6ercises / F sets Abs / % e6ercises / F sets 4alves / e6ercise / sets F e6ercises / 7 sets
Chest Clat dumbell press / "or! your way up doing sets of F. Leep going until you hit a weight that you can barely complete F perfect reps with. "e will call this 7 wor! sets. 9on’t ta!e too big of umps or you will cheat yourself out of wor! setsGvolume. Ta!e these to 7G loc!out this wee!. / total work sets hese sets are RPE of >-1; as the last set is the 1;8 $oal ( *ctivation and start pump
Incline barbell press / If you can do these in a power rac!, with a utility bench, please do. I ust want you to change your angle from what you have been doing. You can ma!e the bench a little lower, or even a little higher (means bigger delts). 9o sets of F. Cind a weight you can do for F with the F th rep being very tough, and do it a total of times. 9o sets. 6 total work sets hese sets are all RPE of -1;8 $oal ( -rain explosively
Clat flyes / :! let’s get bac! to our pronated flies this wee!, but do them on a flat benchH 9o slow controlled sets of F. 6 total work sets hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
riceps ;ope pushdowns / 9o sets of 1 here nice and slow really fle6ing hard at the bottom. 6 total work sets8 https"77www8youtu+e8com7watch9 v:;3wypG/H0,;5list:P!;6''?F1'C;/;;6>/5index:%D hese sets are all RPE of -1;8 $oal ( #upramax pump Tate press / I li!e doing these with !ettle bells but you can use dumbells too. 9o sets of %2 here. This is a lot of volume, and last wee! you did sets of 2, this will blow them up. Ta!e your time on these, don’t r ush the reps, stay in control. 6 total work sets8 https"77www8youtu+e8com7watch9 v:P=&Ir0f4J<5index:%65list:P!;6''?F1'C;/;;6>/ hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8
$oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / e6ercises / > sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %F sets #houlders Machine rear laterals / 9o a few warm up sets and then do sets of %1 here. :n all reps hold and fle6 for a second in the contracted position. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
Seated dumbell press / se a bench with a bac! support so your low bac! is supported. Cind a weight that is a tough F and try to gut out sets of F with it. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
9umbell side laterals / 9o sets of 2 here. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
3arbell front raises / 9o sets of 2 here. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 3ac! / 7 e6ercises / sets 4alves / e6ercise / set Abs / e6ercise / 7 sets 1 e6ercises / %2 sets
'ack Coaching point / "e have legs tomorrow so we need to steer clear of lower bac! today. "e will pound everything else though. ;emember, the % nd and 7rd sessions for bac!, should not be ta!en to the intensity level as the Monday bac! wor!outs. There is only day of rest after this wor!out until you hit it again, and then on Sat there is only day of rest before you blast on Monday. 4able rows wG single pulleys / =o bac! to a normal neutral grip on these this wee! (palms facing each other). 9o sets of 2. 6 total work set8 hese sets are all RPE of 8 $oal ( *ctivate and pump
"ide grip behind the bac! pulldowns / :n these I only want you pulling to the bac! of your head. 9on’t try for an e6treme range of motion here or it will fry your shoulders. Qust get the weight to behind your head and s$uee8e your entire bac! throughout all the reps. 9o sets of 2 here. 6 total work set8 hese sets are all RPE of -1; $oal ( -rain muscle with a stretch emphasis
;ac! pulls / "hat I want you to do this wee! is change the pin height from last wee!. "e used to do this at "estside barbell all the time (rotate pin heights each wee!). Instead of midshin, pull from !nee, so you will be able to use a little more weight. "e will go easy on low bac! the ne6t % wor!outs, but let’s cran! on it today. I want you to do is > sets of 1. se a weight you could probably hit % with, and do 1 reps, step bac! and count to 2, and then get bac! in and go.
If you fatigue fast and the pulls become grinders increase your rest brea! to 72 seconds o!H This is brutal. = total work sets hese sets are all RPE of D-1;8 $oal ( #upramax pump
Calves Standing calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s 9ecline bench leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / e6ercises / 1 sets Abs / 7 e6ercises / ? sets E e6ercises / % sets !egs Seated leg curls- 9o 7- warm up sets and then do 7 sets of %1. Qust pump these out fast and hard. S$uee8e the whole time so you are really driving blood in there. %1 rep sets on these, with this much tension, is insane for pump. / total work sets8 hese sets are a RPE of -1;8 $oal ( *ctivation and start pump
0eg press / Klace your feet in the strongest possible position and wor! up doing sets of 2 until you can ust barely hit 2. That is it. Qust straight sets to the heaviest 2 you can get. I do want you to do % sets at that weight this time. ormally we ust do one, but add on more set at that top weight this wee!. "e will call this total wor! sets. 6 total work sets8 hese sets are all RPE of >-1;8 $oal ( #upramax pump
*ac! s$uat .1’s / ;emember how great these felt last wee!, it is even more awful this wee!. 9o F reps here first. Superset this with "al!ing lunges / se a weight that allows you to ta!e 2 steps with each leg. se dumbells on these so you can ust drop them when done. 9o rounds of this for F total wor! sets. Ta!e your time in between sets. =et your wind bac! and don’t rush it. hese sets are all RPE of -1;8
$oal ( #upramax pump #tretching" Stretch each $uad hard for 1 seconds after each set.
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 3ac! / 7 e6ercises / % sets 3iceps / % e6ercises / F sets 4alves / e6ercise / sets > e6ercises / % sets
'ack Coaching Point ( ow we steer clear of lower bac! wor! as we did hard rac! pulls "ednesday again. Also, with all the bac! wor! we are doing, we are indirectly doing a lot of bicep wor! so on this day we will do some bicep wor!, but during this phase we will not be adding in a lot of bicep wor! as it would li!ely result in tendonitis. 4hins / Qust do basic chins here. se an assist machine if needed. I want sets of 2 here. If 2 is too easy, strap some weight onto you while you do these. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
9umbell pullovers/ 9o sets of 2 here. 6 total work sets8 hese sets are all RPE of >-8 $oal ( -rain muscle with a stretch emphasis
Smith barbell rows / 0et’s cran! on these. 9o sets of 2 here. All reps are rest pause style. 9rive those elbows up hardH 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
'iceps ;everse BR bar curls / 9o sets of 1 here. 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
3arbell curl .1’s / These felt so awesome last wee!, thought we’d do them again this wee!H 0ower the bar all the way, and only come up half way, then lower it down, then come up all the way. That is rep. 9o sets of 2 li!e thisH 6 total work sets8 hese sets are all RPE of 1;8 $oal ( #upramax pump Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week onday 3ac! / e6ercises / 1 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %E sets
'ack 9umbell rows / 4ome out of the gates cran!ing on this. :n your last set we are going to pic! up the intensity. 9o 7 sets of 2 with a weight that you could probably get % with, and then on the th set unleash, do 2, and then drop the weight and do F, and then drop the weight and do F moreH 6 total work sets hese sets are all RPE of -118 $oal ( *ctivation and start pump
"ide grip pulldowns / 9o sets of F here with a very wide grip to the front. ;each up and stretch on all repsH 9rive your elbows down and s$uee8e your lats as hard as you can on all reps. 6 total work sets his set is an RPE of 8 $oal ( #upramax pump
4able low rows / Another very basic movement. ail sets of 2 here with a weight where the 2th rep is the last one you can get with perfect formH 6 total work sets his set is an RPE of -1;8 $oal ( #upramax pump
*ypere6tensions / 9o these banded to provide e6tra resistance at the top. 9o 7 sets of 2. / total work sets hese sets are an RPE of -1;8 $oal ( #upramax pump *+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 4hest / 7 e6ercises / % sets Triceps / % e6ercises / F sets Abs / % e6ercises / F sets 4alves / e6ercise / sets F e6ercises / 7% sets
Chest Machine press / =et to a tough weight here and do sets of F with it. The F th rep should be very hard, but you 4A complete it with perfect form. 6 total work sets hese sets are RPE of -1; $oal ( *ctivation and start pump
Smith incline barbell press / I don’t thin! we have done these the whole programH Corm is the same, ta!e the bar to about % inches of chest before driving to J loc!out. Also set the bench so that this is a low incline. 9o a set of %2. :n % nd set add weight and do 1. :n 7 rd set add weight and do 2. :n th set add weight and do >. 6 total work sets hese sets are all RPE of -1;8 $oal ( #upramax pump
Machine flyes / ;emember to lift your sternum high and really open up your pecs and stretch on these. 9o sets of 2. In between each set I want you to do 2 over and bac!s with a rope as shown in the video. 6 total work sets https"77www8youtu+e8com7watch9v:v.?Fy K.)3;5list:P!%F>*6',6;=1D=C/65index:1 hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
riceps ;ope pushdowns / 9o sets of 2 here nice and slow but not loc!ing out all the way. Leep these heavy and with continuous tension. *ere is a variation I love in the video below. This or pressing down on the pad in the chinGdip assist if you have a pad. 6 total work sets8 https+GGwww.youtube.comGwatch# vN00OKB4p=aPinde6N%7PlistNK02331C342722F7 hese sets are all RPE of -1;8 $oal ( #upramax pump Tricep e6tensions / 4hec! this single handle variation out. I love the stretchH 9o sets of 1 here. 6 total work sets8 https+GGwww.youtube.comGwatch# vN0SRb7taRsAPlistNK02331C342722F7Pinde6N%1 hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8
$oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / e6ercises / > sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %F sets #houlders Machine rear laterals / 9o a few warm up sets and then do sets of 1 here. :n all reps hold and fle6 for a second in the contracted position. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
ltra-wide overhead presses / I do these on occasion. They are much harder than they loo!. se a really wide grip…I mean wide. 9o :T try to go heavy on these. 9o sets of 2. 6 total work sets https+GGwww.youtube.comGwatch# vNn9CiY12>RsPlistNK0C>2A>2A7BB%BF7Pinde6N% hese sets are all RPE of 8 $oal ( *ctivation and pump
9umbell side laterals / 9o sets of %2 here. "hen you are done here, I want your shoulders to be completely numb. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
3arbell front raises / 9o sets of 2 here. 6 total work sets hese sets are all RPE of 8
$oal ( *ctivation and pump
Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 3ac! / 7 e6ercises / sets 4alves / e6ercise / set Abs / e6ercise / 7 sets 1 e6ercises / %2 sets
'ack :ne arm barbell rows / "e are going to do some grinders here. 9o sets of F with a tough weight. 6 total work set8 hese sets are all RPE of 8 $oal ( *ctivate and pump
4hins / I want you to do these with a neutral grip and using an assist machine. Set the weight so that you can get sets of 2. ;emember to really drive your elbows down to engage lats on these. You don’t have to hang all the way and get a massive stretch this time. 6 total work set8 hese sets are all RPE of -1; $oal ( #upramax pump
;ac! pulls / :! this is the last wee! of our mini rac! pull cycle changing the pin height. :n these go up another -% inches from where you were last wee! so you can go even heavier. 9o > sets of . The th rep should be perfect form, but very difficult. 9on’t rush the sets. Ta!e your time. = total work sets hese sets are all RPE of >-8 $oal ( #upramax pump
Calves
Standing calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s 9ecline bench leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / 1 e6ercises / ? sets Abs / 7 e6ercises / ? sets F e6ercises / %F sets !egs 0ying leg curls- 9o 7- warm up sets and then do heavy sets of F using restpause reps on all repsH I actually was able to do these with the whole stac! today which is pretty good for meH 6 total work sets8 hese sets are a RPE of -1;8 $oal ( *ctivation and start pump
Adductor machine / 9o sets of 2 here. 0eave a few reps in the tan! on all sets. 6 total work sets8 hese sets are all RPE of > $oal ( #upramax pump
0eg press / You should be really strong out of the hole now with your adductors and hams firing. 9o sets of F all the way up until you can barely get F. "e will count this as 7 wor! sets. / total work sets8 hese sets are all RPE of D-1;8 $oal ( #upramax pump
0eg e6tensions / 9o > heavy reps here. Superset this with "ide stance s$uats / ow do > heavy reps here with a wide stance with toes turned out to 2 and % o’cloc!.
You will need to do plenty of feeder sets of 7 reps to get to your wor!ing weight. The goal is to do these perfectly and pretty heavy. 9o rounds of this for > total work sets. Ta!e your time in between sets. =et your wind bac! and don’t rush it. hese sets are all RPE of >-1;8 $oal ( #upramax pump #tretching" Stretch each $uad hard for 1 seconds after each set.
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 3ac! / 7 e6ercises / sets 3iceps / % e6ercises / F sets 4alves / e6ercise / sets > e6ercises / %> sets
'ack Coaching Point ( "e didn’t !ill lower bac! this wee!, so we are going to do some stiff legged deads. This is a double whammy on hams as you ust did leg curls yesterday. This is intentional. 4hest supported rows / 9o > sets of 2 here after getting warmed up. Stretch hard and feel the stretch all the way into the middle of your bac!H S$uee8e hard to. This is a lot of volume at this angleH = total work sets8 hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
9umbell pullovers / 9o sets of 2 here. 6 total work sets8 hese sets are all RPE of >-8 $oal ( -rain muscle with a stretch emphasis
Stiff legged deads / I want you to do sets of 2 here with a good hard weight. I want you to use your entire posterior chain / your glutes, hams, lower bac! and upper bac!, hit it A00H 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
'iceps
Kreacher BR bar curls / 9o sets of 2 here. 6 total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
Kinwheel curls / 9o sets of 2 here. See the video for form. 6 total work sets8 https+GGwww.youtube.comGwatch# vN%e0S1R36OPlistNK02331C342722F7Pinde6N7 hese sets are all RPE of -1;8 $oal ( #upramax pump Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week 1; onday 3ac! / e6ercises / 1 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %E sets
'ack Meadows rows / I attached a video of the landmine version below for your reference as another way to do these. "or! your way up to a tough F, and stay there for sets with it. 6 total work sets https"77www8youtu+e8com7watch9 v:*6K*3cWrw5list:P!*>;>66?E*;?%,=/*5index:16 hese sets are all RPE of $oal ( *ctivation and start pump
4hest supported row / I want you to mimic the movement I am doing in the video below with Len. 9o sets of F, and on the last rep of every set have your partner force you into a really hard stretch for 2 seconds. 6 total work sets https+GGwww.youtube.comGwatch# vNnC87A his set is an RPE of 1; $oal ( #upramax pump and forced stretch
Away facing lat pulldowns / ow let’s do the away facing pulldown as shown in the video. This is an e6ercise that you focus more on contraction at the bottom. If you use a heavy weight and try to stretch hard it will pull you out of the seat
most li!ely. 9rive your elbows down and fle6 hardH 9o sets of 2. 6 total work sets https"77www8youtu+e8com7watch9 v:,me%Hnh,G05list:P!*>;>66?E*;?%,=/*5index:6? his set is an RPE of -1;8 $oal ( #upramax pump
*ypere6tensions / 9o these banded to provide e6tra resistance at the top. 9o 7 sets of 2. / total work sets hese sets are an RPE of -1;8 $oal ( #upramax pump *+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429
hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 4hest / 7 e6ercises / % sets Triceps / % e6ercises / F sets Abs / % e6ercises / F sets 4alves / e6ercise / sets F e6ercises / 7% sets
Chest eutral grip incline dumbell press / 4hec! out the form below. :pen your chest up at the bottom and drive the weight up to loc!out and get a $uic! s$uee8e before coming right bac! down. 6 total work sets https+GGwww.youtube.comGwatch# vN7YT1OS?bAOPlistNK0%?11>%2A927>?Pinde6N hese sets are RPE of -1; $oal ( *ctivation and start pump
Smith incline barbell press / 0et’s do these again this wee! but with some e6tra shoulder emphasis, by doing these on a steeper incline. 9o a classic pyramid here. 9o %, 2, F, and > reps increasing the weight as you go. The last rep should be very tough on all sets. 6 total work sets https"77www8youtu+e8com7watch9v:-4/0,IF!>5index:??5list:P!%??=%;*11,;/=6 hese sets are all RPE of $oal ( #upramax pump
Incline pronated flyes / 9o sets of 2 here to stretch everything good. 6 total work sets https+GGwww.youtube.comGwatch# vNbsccMgO0"oPinde6N?PlistNK0%?11>%2A927>? hese sets are all RPE of -1;8
$oal ( -rain muscle with stretch emphasis
riceps Triceps e6tensions / 0et’s do these first this wee! for tris as your elbows should already be nice and warm. *it sets of % here. ;eally wor! the stretchH 6 total work sets8 https+GGwww.youtube.comGwatch# vN0SRb7taRsAPlistNK02331C342722F7Pinde6N%1 hese sets are all RPE of -1;8 $oal ( #upramax pump 9ual triceps pushdowns / 4hec! out this one. I love these. Stand bac! and use % ropes as seen in the video. You will get a nasty contraction. 9o sets of % here also. 6 total work sets8 https+GGwww.youtube.comGwatch# vN0Yv"w2"42BPlistNK02331C342722F7Pinde6NF hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94
hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Shoulders / 7 e6ercises / % sets Abs / % e6ercises / F sets 4alves / e6ercise / sets > e6ercises / % sets #houlders 9umbell bent over rear laterals / 9o a few warm up sets and then do sets of 1 here. 6 total work sets hese sets are all RPE of 8 $oal ( #upramax pump 9umbell side lateral partials / 9o these very heavy. These are only partials though. Leep your arms straight and only come up or 1 inches. 9o 9 o sets of %1 reps li!e this. asty burn to ensue. 6 total work sets hese sets are all RPE of 8 $oal ( #upramax pump 3arbell front raises / 9o sets of 2 here. 6 total work sets hese sets are all RPE of 8 $oal ( #upramax pump Ab combination X7 / This is a rope crunch and a pulldown crunch combo. combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 3ac! / 7 e6ercises / sets 4alves / e6ercise / set Abs / e6ercise / 7 sets 1 e6ercises / %2 sets
'ack Single arm cable rows / After a few warm up sets do sets of % here. 6 total work set8 https+GGwww.youtube.comGwatch# vN:vn=27A hese sets are all RPE of 8 $oal ( *ctivate and pump
0ow cable rows / ow I want to use a close grip attachment and do standard low rows. I want these to be pretty heavy, and I want > sets of F. = total work set8 hese sets are all RPE of -1; $oal ( #upramax pump
9umbell pullovers / 0et’s get your lats stretched now, by doing sets of 2 here. 6 total work sets hese sets are all RPE of >-8 $oal ( -rain muscle with a stretch emphasis
Calves
Standing calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s 9ecline bench leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / 1 e6ercises / ? sets Abs / 7 e6ercises / ? sets F e6ercises / %F sets !egs 0ying leg curls - 9o 7- warm up sets and then do heavy sets of 1 using constant tension pumping the reps out. After the end of each set do a %2second iso hold. 6 total work sets8 hese sets are a RPE of 11 $oal ( *ctivation and start pump
Adductor machine / 9o sets of 2 here. 0eave a few reps in the tan! on all sets. 6 total work sets8 hese sets are all RPE of > $oal ( #upramax pump
0eg press / You should be really strong out of the hole now with your adductors and hams firing. 9o sets of F all the way up until you can barely get F. "e will count this as 7 wor! sets. / total work sets8 hese sets are all RPE of D-1;8 $oal ( #upramax pump
3ulgarian drop set of death / You !now the drill. 9o 7 sets moving up in weight. :n your th set you do F reps, and then do an F-second isohold, and then drop the weight. ;epeat again, and then again, and then one more time. So you are doing a total of 7% reps with F second isoholds in between on the last set. 0ights out. 6 total work sets8
hese sets are all RPE of D-1%8 $oal ( #upramax pump
0eg e6tensions / 9o heavy sets of F where you loc!out and s$uee8e for a half second on each rep. Try to do these as heavy as you can. 6 total work sets8 hese sets are all RPE of 1; $oal ( #upramax pump #tretching" Stretch each $uad hard for 1 seconds after each set.
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 3ac! / % e6ercises / > sets 3iceps / % e6ercises / F sets 4alves / e6ercise / sets 1 e6ercises / %F sets
'ack
4hins / 9o > sets of 2 here using an assist machine so that at about 2 reps you can’t get anymore good reps. This is a lot of reps, >2 reps total. 9o these with a medium pronated grip. = total work sets8 hese sets are all RPE of -1;8 $oal ( *ctivation and start pump
9eadlifts / This is all we are doing the rest of the wor!out. 0et’s have some fun. "or! up to a weight that is a pretty tough triple. I want you to then start a cloc!. I want you to do singles with it for 2 minutes. You do a rep, and then step bac! and count slowly to 1, and then repeat. Leep doing this until the timer goes off. If you feel your form is about to go, e6tend the rest brea! to 72 seconds o!. Stay healthy and use good udgment. "hat I personally li!e to do here is use less bar weight and use chains, so it’s not $uite as bac! in the bottom position but it loads as you lift the weight up. "e will call this 2 sets, because…well why not, it’ll crush you. 1; total work sets8 hese sets are all RPE of >8 $oal ( Complete exhaustion
'iceps Kreacher BR bar curls / 9o sets of 2 here. "e will sit down so you can rest that bac!H 6 total work sets8 hese sets are all RPE of 8
$oal ( #upramax pump
Seated hammer curls / 9o sets of 2 here. 6 total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week 11 So now we move into the last phase which is high fre$uency for chest and shouldersH "e hit those groups on Monday, Thursday, and Saturday as we have been doing for all the areas that are under the high-fre$uency plan. I spread out legs and bac! to !eep your lower bac! fresh. Your bac! will need a brea! after destroying it for > wee!s, so I thin! you will also find this to be a welcome change from that perspective. It is imperative that we !eep to the ;KB chart on Thursday and Saturday so we don’t murder your shoulders and an d rotator cuff. ;BMBM3B; T*ATHHH 3e smartH
onday 4hest / 7 e6ercises / % sets Shoulders / 7 e6ercises / % sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 7> sets
Chest *ammer press / I want you to do these with bands if you can. See the video below on how to set it up. This will give you an insane contraction. c ontraction. 9o sets of F here. 9rive hard and s$uee8e hard once warmed up. 6 total work sets https+GGwww.youtube.comGwatch# vN%$e>8hE>47Pinde6N> hese sets are RPE of -1; $oal ( *ctivation and start pump
3ench press / 9o these with a pause %-7 inches above your chest as seen in the video. These generate a ton of tension. 9o sets of F li!e this. 6 total work sets
https+GGwww.youtube.comGwatch# vNFciv=:QF;Pinde6N71PlistNK0%?11>%2A927>? hese sets are all RPE of $oal ( #upramax pump
Clat pronated flyes / 9o sets of 2 here to stretch everything good. 6 total work sets https+GGwww.youtube.comGwatch# vNbsccMgO0"oPinde6N?PlistNK0%?11>%2A927>? hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
#houlders 9umbell bent over rear laterals / 9o a few warm up sets and then do sets of %2 here. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
9umbell side lateral partials / 9o these a little lighter this wee!. Sometimes that pause benching we ust did can drain your shoulders for a day or two. They The y have to wor! to stabili8e in that movement. 9o sets of 1. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
9umbell front raises / 9o sets of % here. 6 total work sets hese sets are all RPE of 8
$oal ( *ctivation and pump
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 3ac! / e6ercises / > sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %F sets
'ack :ne arm barbell rows / "or! your way up to a tough set of F and stic! with it for total sets. Leep perfect form. 9on’t forget to get a good stretch at the bottom. sing %1lb plates will help give you more range of motion. In the video I am using chains. It’s not a necessity but a cool way to do these to ma!e the contraction harder. 6 total work sets https"77www8youtu+e8com7watch9 v:ER>t?r6,<5list:P!*>;>66?E*;?%,=/*5index:/; hese sets are all RPE of $oal ( *ctivation and start pump
Cront lat pulldowns / I want basic lat pulldowns here but use the stretch techni$ue as seen in the video. Your partner will push down on the weight :0Y while you are in the stretch position. 9o sets of F. 6 total work sets https+GGwww.youtube.comGwatch#vN-pn?7K2Pinde6N1?PlistNK0AF2F1BA21%9>7A his set is an RPE of 1; $oal ( #upramax pump and forced stretch
4able low rows / :n these use a weight that you hit about % reps with. *old the contraction and s$uee8e every rep as if your life depended on it for second. 9o sets li!e this. 6 total work sets his set is an RPE of -1;8
$oal ( #upramax pump
*ypere6tensions / 9o these without bands this wee! to failure. 9o sets. 6 total work sets hese sets are an RPE of 1;8 $oal ( #upramax pump
*+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Triceps / 7 e6ercises / % sets 3iceps / 7 e6ercises / ? sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 77 sets
riceps 9ual triceps pushdowns / 9o these again this wee!, but first. Stand bac! and use % ropes as seen in the video. You will get a nasty contraction. 9o sets of % here also. 6 total work sets8 https+GGwww.youtube.comGwatch# vN0Yv"w2"42BPlistNK02331C342722F7Pinde6NF hese sets are all RPE of -1;8 $oal ( #upramax pump
#tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
'iceps BR bar curls / 9o 7 sets of % here using te6tboo! picture perfect form. / total work sets8 hese sets are all RPE of 8 $oal ( #upramax pump
*ammer curls / 9o 7 sets of 2 here. / total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
BR bar preacher curls / 9o 7 sets of 2 here. / total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
*+s Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / % sets Abs / e6ercise / 7 sets 4alves / e6ercise / set F e6ercises / %1 sets
Chest Machine press / "or! your way up to a weight that is tough for F, but you !now you could do %-7 more reps if you pushed yourself. 9o 7 sets with it. SB T*B ;KB chartH / total work sets hese sets are RPE of > $oal ( *ctivation and start pump
9umbell he6 press / 9o 7 sets of 2 here fle6ing hard at the top. 0eave a few reps in the tan! on every set. / total work sets https+GGwww.youtube.comGwatch# vNo0ETbofLIPinde6N%%PlistNK0%?11>%2A927>? hese sets are all RPE of > $oal ( #upramax pump
Clat pronated flyes / 9o 7 sets of 1 here to stretch everything good. / total work sets https+GGwww.youtube.comGwatch# vNbsccMgO0"oPinde6N?PlistNK0%?11>%2A927>? hese sets are all RPE of > $oal ( -rain muscle with stretch emphasis
#houlders othing to failureH 9umbell bent over rear laterals / 9o a few warm up sets and then do sets of %2 here. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump 9umbell side laterals / 9o sets of F. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump
9umbell front raises / 9o sets of % here. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump
Calves Seated calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s
*anging leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / > e6ercises / ? sets Abs / 7 e6ercises / ? sets ? e6ercises / %F sets !egs Seated leg curls - 9o 7- warm up sets and then do heavy sets of 1 using constant tension pumping the reps out. After the end of each set do a %2second iso hold. 6 total work sets8 hese sets are a RPE of 11 $oal ( *ctivation and start pump
Adductor machine / 9o 7 sets of 2 here. 0eave a few reps in the tan! on all sets. / total work sets8 hese sets are all RPE of > $oal ( #upramax pump
S$uats / Leep going up doing sets of F until you can barely get F. 9o these e6plosively. "e will call this 7 wor! sets. 9on’t ta!e too big of umps, we need a little volume. / total work sets8 hese sets are all RPE of D-1;8 $oal ( -rain explosively
0eg press / Leep going up doing sets of F until you can barely get F. "e will call this 7 wor! sets. 9on’t ta!e too big of umps, we need a little volume. 9o these with a 7 second decent. / total work sets8 hese sets are all RPE of D-1;8
$oal ( #upramax pump
0eg e6tensions / 9o 7 sets of %2 here to am your $uads full of blood to finish them off. / total work sets8 hese sets are all RPE of 1; $oal ( #upramax pump #tretching" Stretch each $uad hard for 1 seconds after each set.
3arbell stiff legged deadlift / 9o 7 sets of F here coming up to J loc!out. Leep tension on your hams. / total work sets8 hese sets are all RPE of >- $oal ( -rain muscle with a stretch emphasis *+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 4hest / 7 e6ercises / F sets Shoulders / 7 e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %2 sets
Chest 9umbell press / 9o 7 sets of 1 here once you are good and warmed up. Kump your pecs full of blood here. 9o not hit failureH / total work sets8 hese sets are all RPE of >8 $oal ( *ctivation and start pump
Clyes with special form / I am not really sure what to call these, but really focus on your pecs and you will feel a cra8y contraction. "atch the video closely. Kay attention to how I am not overstretching and also only coming up so far, as you don’t want to lose tension on your pecs. 9o7 sets of 2. / total work sets8 https+GGwww.youtube.comGwatch# vNcI3Aw13i9aYPinde6N1?PlistNK0%?11>%2A927>? hese sets are all RPE of >8 $oal ( #upramax pump Stretch pushups / 9o % sets to failure. % total work sets8 https+GGwww.youtube.comGwatch# vN2?!K!;MFInPlistNK0%?11>%2A927>?Pinde6N1 hese sets are all RPE of 8 $oal ( #upramax pump #houlders
othing to failureH Machine rear laterals / 9o a few warm up sets and then do 7 sets of %2 here. / total work sets hese sets are all RPE of > $oal ( #upramax pump
9umbell side laterals / 9o 7 sets of F. / total work sets hese sets are all RPE of > $oal ( #upramax pump
> ways / 9o % sets of 2 here. % total work sets https+GGwww.youtube.comGwatch#vNBc4!SiEIOPlistNK0C>2A>2A7BB%BF7Pinde6N? hese sets are all RPE of > $oal ( #upramax pump
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week 1% "e continue with last phase which is high fre$uency for chest and shouldersH
onday 4hest / 7 e6ercises / 2 sets Shoulders / 7 e6ercises / sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 77 sets
Chest This is very upper chest heavy. Incline dumbell press / se a slight incline on this if you can. See the video below to see the angle I prefer. 9o sets of F until you get to a weight that you can barely do for F. Ta!e these to J loc!out. "e will count this as 7 wor! sets. / total work sets https"77www8youtu+e8com7watch9 v:'LW.fnc)wc5list:P!%??=%;*11,;/=65index:6> hese sets are RPE of >-1; increasing as you go $oal ( *ctivation and start pump
Incline bench press / "or! your way up doing sets of F until you can barely hit F. 9rive the bar up hard to J loc!out but ta!e your time and lower it slowly !eeping massive tension on pecs. "e will count this as 7 sets. / total work sets hese sets are all RPE of $oal ( #upramax pump
Incline pronated flyes / 9o sets of 2 here to stretch everything good. 6 total work sets hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
#houlders 9umbell bent over rear laterals / 9o a few warm up sets and then do sets of %2 here. 6 total work sets ,o 1; over and +acks with a rope +etween sets here for some extra F.RE2 hese sets are all RPE of 8 $oal ( *ctivation and pump
4able side laterals / Stand away from the machine a little so your arm is crossing in front of you before you pull the weight up. This will give you some e6tra range of motion. 9o sets of % with each arm. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
Spidercrawls / ;emember to go up and down 7 times for each set. 9o 7 sets. / total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8
https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 3ac! / e6ercises / > sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %F sets
'ack Meadows rows / "or! your way up to a tough set of F and stic! with it for total sets. Leep perfect form. 9on’t forget to get a good stretch at the bottom. sing %1lb plates will help give you more range of motion. 6 total work sets hese sets are all RPE of $oal ( *ctivation and start pump
Single arm supinated pulldowns / I want you to do sets of 2 here with each arm. ;emember to drive the elbow down hard and fle6 your lower lat until it feels li!e it is cramping. 6 total work sets his set is an RPE of $oal ( #upramax pump
Kronated cable low rows / 9o these as seen in the video below. This will crush your lower traps and rhomboids. 9o sets of 2. 6 total work sets https"77www8youtu+e8com7watch9 v:F#o?5list:P!*>;>66?E*;?%,=/* his set is an RPE of -1;8 $oal ( #upramax pump
*ypere6tensions / 9o these without bands this wee! to failure. 9o sets. 6 total work sets
hese sets are an RPE of 1;8 $oal ( #upramax pump
*+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Triceps / 7 e6ercises / % sets 3iceps / 7 e6ercises / ? sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 77 sets
riceps Single arm triceps pushdowns / 9o these as seen in the video below for sets of %2. 6 total work sets8 https+GGwww.youtube.comGwatch# vNB;d34KK2Fw!PlistNK02331C342722F7Pinde6N%F hese sets are all RPE of $oal ( #upramax pump
9ecline lying e6tensions / I want you to rep hard on these. 9o sets of %2. 6 total work sets8 https"77www8youtu+e8com7watch9 v:&;+J3DKmGw5list:P!;6''?F1'C;/;;6>/5index:% hese sets are all RPE of $oal ( #upramax pump
Seated rope e6tensions / 0et’s finish with these again as this stretch should feel cra8y after having done so many reps. 9o sets of % here. 6 total work sets8 https+GGwww.youtube.comGwatch# vN=O=ndB!lCBPinde6N1PlistNK02331C342722F7 hese sets are all RPE of -1;8 $oal ( #upramax pump
#tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
'iceps *ammer curl variation / 9o 7 sets of % here using the e6act form I show in the video below. This is a great e6ercise I probably don’t do enough. / total work sets8 https"77www8youtu+e8com7watch9 v:xf?h+F6Ro>o5index://5list:P!;6''?F1'C;/;;6>/ hese sets are all RPE of $oal ( #upramax pump
3arbell curls / 9o 7 sets of 2 here with a straight bar or BR curl bar, whichever is easiest on your wrist. / total work sets8 hese sets are all RPE of $oal ( #upramax pump
BR bar reverse curls / 9o 7 sets of 1 here. / total work sets8 hese sets are all RPE of $oal ( #upramax pump
*+s Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8
https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / % sets Abs / e6ercise / 7 sets 4alves / e6ercise / set F e6ercises / %1 sets
Chest Machine press / 0ets cran! the reps up on these. 9o not hit failure though, again, please follow the ;KB chart. 9o a few warm ups and then do 7 sets of %2 reps with a fle6 at the top of each rep for second. / total work sets hese sets are RPE of > $oal ( *ctivation and start pump
9ecline dumbell press / 9o 7 sets of 2 here fle6ing hard at the top, and using only a slight decline. 0eave a few reps in the tan! on every set. / total work sets hese sets are all RPE of > $oal ( #upramax pump
9ips / I would prefer you use an assist machine here. Sit at the bottom of the last rep on each set for %2 seconds stretching. 9o 7 sets of 2-%. / total work sets hese sets are all RPE of > $oal ( -rain muscle with stretch emphasis
#houlders
othing to failureH 3anded face pulls / 9o sets of %2 here using the long orange micro mini band. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump 9umbell side laterals / 9o sets of F. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump
3arbell front raises / 9o sets of 2 here. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump
Calves Seated calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s *anging leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2
hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / > e6ercises / %2 sets Abs / 7 e6ercises / ? sets ? e6ercises / %? sets !egs 0ying leg curls - 9o 7- warm up sets and then do heavy sets of F. :n the th set I want you to do F and then drop the weight and do F more, and then drop it and do it again for another 1. 6 total work sets8 hese sets are a RPE of 11 $oal ( *ctivation and start pump
Adductor machine / 9o 7 sets of 2 here. 0eave a few reps in the tan! on all sets. =o a little harder now on these since you have been doing these wee!ly. / total work sets8 hese sets are all RPE of $oal ( #upramax pump
0eg e6tensions / 9o a few warm ups and then find a weight that is a tough but manageable 2 and do 7 sets with it. :n the th set, find a way to dig deep and don’t stop until you get %1 reps : MATTB; how many times you have to stop. 6 total work sets8 hese sets are all RPE of 1;-11 $oal ( #upramax pump
S$uats / ow that we have your $uads on fire, !eep going up doing sets of F here until you can barely get F. 9o these e6plosively, but lower using a 7 second decent. "e will call this 7 wor! sets. 9on’t ta!e too big of umps, we need a little volume. / total work sets8
hese sets are all RPE of D-1;8 $oal ( -rain explosively
0eg press / 9o feeder set to find the right weight. 9o a set of 72 first. Then add weight on ne6t set and do %2, and then add weight on last set and do 2 reps. Kump these out using a narrow stance so we demolish your teardropGvastus medialis. / total work sets8 hese sets are all RPE of D-1;8 $oal ( #upramax pump #tretching" Stretch each $uad hard for 1 seconds after each set.
3arbell stiff legged deadlift / 9o 7 sets of F here coming up to J loc!out. Leep tension on your hams. / total work sets8 hese sets are all RPE of >- $oal ( -rain muscle with a stretch emphasis
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / ? sets 4alves / e6ercise / sets E e6ercises / %% sets
Chest 9umbell press / 9o 7 sets of 1 here once you are good and warmed up. Kump your pecs full of blood here. 9o not hit failureH Ta!e these to J loc!out. / total work sets8 hese sets are all RPE of >8 $oal ( *ctivation and start pump
Clyes with special form / "e are doing these again this wee!. I am not really sure what to call these, but really focus on your pecs and you will feel a cra8y contraction. "atch the video closely. Kay attention to h ow I am not overstretching and also only coming up so far, as you don’t want to lose tension on your pecs. 9o7 sets of 2. / total work sets8 https+GGwww.youtube.comGwatch# vNcI3Aw13i9aYPinde6N1?PlistNK0%?11>%2A927>? hese sets are all RPE of >8 $oal ( #upramax pump
Stretch pushups / 9o 7 sets to failure. / total work sets8 https+GGwww.youtube.comGwatch# vN2?!K!;MFInPlistNK0%?11>%2A927>?Pinde6N1 hese sets are all RPE of 8 $oal ( #upramax pump
#houlders othing to failureH Machine rear laterals / 9o a few warm up sets and then do 7 sets of %2 here. / total work sets hese sets are all RPE of > $oal ( #upramax pump
9umbell side laterals / 9o 7 sets of %. / total work sets 9o 2 over and bac!s with a ropeGband in between sets hereH hese sets are all RPE of > $oal ( #upramax pump
> ways / 9o 7 sets of 2 here. / total work sets https+GGwww.youtube.comGwatch#vNBc4!SiEIOPlistNK0C>2A>2A7BB%BF7Pinde6N? hese sets are all RPE of > $oal ( #upramax pump
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8
$oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week 1/ "e continue with last phase which is high fre$uency for chest and shouldersH
onday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / ? sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 72 sets
Chest This is very upper chest heavy. Incline dumbell press / se the same angle that you used last wee! and wor! hard to beat the weight you did last wee! for F reps. So go up doing sets of F until you can barely get F. I am really hoping you hit a K; or get close to it. I don’t li!e to do this on a high fre$uency bodypart in general, but let’s push a little e6tra as the program winds down. / total work sets https"77www8youtu+e8com7watch9 v:'LW.fnc)wc5list:P!%??=%;*11,;/=65index:6> hese sets are RPE of >-1; increasing as you go $oal ( *ctivation and start pump
Incline bench press / "or! your way up doing sets of > until you can barely hit >. This is the same as last wee! but I lowered the reps to allow you to handle a little more weight. 9rive the bar up hard to J loc!out but ta!e your time and lower it slowly !eeping massive tension on pecs. "e will count this as 7 sets. / total work sets hese sets are all RPE of $oal ( -rain explosively
Incline pronated flyes / 9o 7 sets of 1 here to stretch everything good and really flush the muscle with blood. I brought the sets down a tad as we pushed the weight a little harder in the first % e6ercises. "e have to be smartH / total work sets hese sets are all RPE of -1;8 $oal ( -rain muscle with stretch emphasis
#houlders 9umbell bent over rear lateralsGswings / I want you to use the swing techni$ue here which is ust letting your arms hang and doing half reps. See the video below for proper form. Man that video is oldH 9o 7 sets of 72 here. / total work sets https"77www8youtu+e8com7watch9v:y.v,0k&*5index:1?5list:P!1F=;*=;*/E6E%E>/ ,o 1; over and +acks with a rope +etween sets here for some extra F.RE2 hese sets are all RPE of 8 $oal ( *ctivation and pump
9umbell side lateral partials / I want you to sit down on a bench, grab some heavy dumbells, tilt your head bac!, and ust do little swings here too. You will be able to use more weight than you can using standard form. 9on’t be afraid to go heavy here. 9o 7 sets of 1. / total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
Spidercrawls / ;emember to go up and down 7 times for each set. 9o 7 sets. / total work sets
hese sets are all RPE of 8 $oal ( *ctivation and pump
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 3ac! / e6ercises / 1 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %E sets
'ack 9umbell rows / "or! your way up doing sets of 2. :nce you get to a hard 2, I want you to do a dropset with it. 9o 2, then drop the weight and do 2 more, then drop the weight and do 2 more. "e will count this as 7 wor! sets. / total work sets https"77www8youtu+e8com7watch9 v:mrliK#P.Dks5index:6%5list:P!*>;>66?E*;?%,=/* hese sets are all RPE of $oal ( *ctivation and start pump
eutral grip pulldowns / se a palms facing each other grip. 9o sets of 2 here driving elbows down hard and s$uee8ing lats hard throughout all the reps. 6 total work sets his set is an RPE of $oal ( #upramax pump
Supinated cable low rows / If you have a way to elevate yourself on these as I am in the video, give it a shot. Also notice I am using d-handles to allow for some supination. 9o sets of 2 li!e this with hard fle6es. 6 total work sets https+GGwww.youtube.comGwatch# vNstmabA1;aoPlistNK0AF2F1BA21%9>7APinde6N12 his set is an RPE of -1;8
$oal ( #upramax pump
*ypere6tensions / 9o these with bands this wee!. 9o sets of F using very hard band tension. 6 total work sets hese sets are an RPE of 1;8 $oal ( #upramax pump
*+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
Wednesday Triceps / 7 e6ercises / % sets 3iceps / 7 e6ercises / ? sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 77 sets
riceps Single arm triceps pushdowns / 9o these as seen in the video below for sets of 2. 6 total work sets8 https+GGwww.youtube.comGwatch# vNB;d34KK2Fw!PlistNK02331C342722F7Pinde6N%F hese sets are all RPE of $oal ( #upramax pump
Incline lying e6tensions / 9o sets of %2 li!e last wee! but use an incline on these this wee!. 6 total work sets8 hese sets are all RPE of $oal ( #upramax pump
Kushdowns on dipGchin machine / Try to really let your elbows ride up high so you put a massive stretch on the inner head of your triceps here. Try to turn this really into a stretch movement more than a &contraction' movement. 9o sets of 2. 6 total work sets8 https+GGwww.youtube.comGwatch# vN00OKB4p=aPlistNK02331C342722F7Pinde6N%7 hese sets are all RPE of -1;8 $oal ( #upramax pump
#tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
'iceps *ammer curl variation / I want to start off with these again this wee!. 9o 7 sets of % here using the e6act form I show in the video below. / total work sets8 https"77www8youtu+e8com7watch9 v:xf?h+F6Ro>o5index://5list:P!;6''?F1'C;/;;6>/ hese sets are all RPE of $oal ( #upramax pump
Incline concentration curl / 9o 7 sets of 2 here with an BR curl bar or dumbells as seen in the video. If using dumbells smash them together throughout the movement to create a ton of tension. / total work sets8 https"77www8youtu+e8com7watch9 v:/DwWx>x$*w5list:P!;6''?F1'C;/;;6>/5index:D hese sets are all RPE of $oal ( #upramax pump
BR bar preacher curls / 9o 7 sets of F here. / total work sets8 hese sets are all RPE of $oal ( #upramax pump
*+s Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8
https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / ? sets Abs / e6ercise / 7 sets 4alves / e6ercise / set F e6ercises / %% sets
Chest Machine press / 0et’s bring our reps bac! down on these this wee! to F reps. "or! your way up until you barely hit F on last set. "e will call this 7 wor! sets. / total work sets hese sets are RPE of > $oal ( *ctivation and start pump
Clat dumbell press / 9o 7 sets of 2 here ta!ing these to J loc!out. 0eave a few reps in the tan! on every set. / total work sets hese sets are all RPE of > $oal ( #upramax pump
9ips / I would prefer you use an assist machine here. Sit at the bottom of the last rep on each set for %2 seconds stretching. 9o 7 sets of 2-%. / total work sets hese sets are all RPE of > $oal ( -rain muscle with stretch emphasis
#houlders othing to failureH
3anded face pulls / 9o 7 sets of 72 here using the long orange micro mini band. / total work sets hese sets are all RPE of > $oal ( #upramax pump 9umbell side laterals / 9o 7 sets of F. Again, notice the ;KB, leave reps in the tan!. / total work sets hese sets are all RPE of > $oal ( #upramax pump
3arbell front raises / 9o 7 sets of F here. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump
Calves Seated calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s *anging leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2
hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / > e6ercises / ? sets Abs / 7 e6ercises / ? sets ? e6ercises / %F sets !egs 0ying leg curls - 9o %-7 warm up sets and then do sets of %2 here. 6 total work sets8 hese sets are a RPE of -1; $oal ( *ctivation and start pump
Adductor machine / 9o 7 sets of 2 here. 0eave maybe rep in the tan! here. Again, go even harder now then last wee!. / total work sets8 hese sets are all RPE of -1; $oal ( #upramax pump
0eg e6tensions / 9o a few warm ups and then do sets of F with %-second holds at the top of every rep, until you hit a weight that you ust barely get this with. "e will call this 7 wor! sets. / total work sets8 hese sets are all RPE of 1; $oal ( #upramax pump
Cront s$uats / I’d li!e you to change s$uat style this wee! to front s$uats. If you can’t do those try to change the bar you are suing on your s$uats at least, for e6ample use a safety s$uat bar. 9o 7 sets of % here once you find a good solid weight. / total work sets8 hese sets are all RPE of
$oal ( -rain explosively
:ne leg press / 9o 2 reps on each leg. Ta!e your time, don’t rush to get to other leg. 9o 7 sets with each leg. / total work sets8 hese sets are all RPE of $oal ( #upramax pump #tretching" Stretch each $uad hard for 1 seconds after each set.
9umbell stiff legged deadlift / 9o 7 sets of 2 here coming up to J loc!out. Leep tension on your hams. / total work sets8 hese sets are all RPE of >- $oal ( -rain muscle with a stretch emphasis
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / ? sets 4alves / e6ercise / sets E e6ercises / %% sets
Chest 9umbell he6 press / 9o 7 sets of 1 here once you are good and warmed up. Kump your pecs full of blood here. 9o not hit failureH Ta!e these to full loc!out and fle6. / total work sets8 hese sets are all RPE of >8 $oal ( *ctivation and start pump
Machine flyes / 9o 7 good hard sets of 2 here. After your last rep on each set, hold the stretch position for 2 seconds. / total work sets8 hese sets are all RPE of -1;8 $oal ( -rain muscle with a stretch emphasis
Stretch pushups / 9o 7 sets to failure. This wee! try adding a chain or some e6tra weight on your bac! and bring the reps down to F or so per set. / total work sets8 https+GGwww.youtube.comGwatch# vN2?!K!;MFInPlistNK0%?11>%2A927>?Pinde6N1 hese sets are all RPE of 8 $oal ( #upramax pump
#houlders
othing to failureH Machine rear laterals / 9o a few warm up sets and then do 7 sets of 1 here. *old the contracted position for second on each rep. / total work sets hese sets are all RPE of > $oal ( #upramax pump
9umbell side laterals / 9o 7 sets of %. / total work sets 9o 2 over and bac!s with a ropeGband in between sets hereH hese sets are all RPE of > $oal ( #upramax pump
9umbell press / 9o 7 sets of 1 here. 9o these nice and slow ta!ing the dumbells to full loc!out and fle6ing. / total work sets hese sets are all RPE of > $oal ( #upramax pump
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump
#unday @ff ( Family ,ay ,onut day after church with the family2
Week 16 :! this is the last wee!, and I am going to push the intensity up a little bit more, truthfully probably too much, but I want to push that line between overreaching and overtraining so that after this program a % wee! deload with very low intensity wor!s perfectly.
onday 4hest / 7 e6ercises / sets Shoulders / 7 e6ercises / ? sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 7% sets
Chest This is very upper chest heavy. Incline dumbell press / 0ast wee! we tried to push a K;. 4hances are you are wearing down a bit, but hang in there. 0et’s get after it today. 9o your sets with a slow eccentric today. 9o sets of F going up, and then when you hit your top weight for F, do a drop set. I want % drops, so %ish reps on the last set. "e will call this 7 wor! sets. / total work sets https+GGwww.youtube.comGwatch# vN:lp6YATM0ocPinde6N>PlistNK0%?11>%2A927>? hese sets are RPE of >-11 increasing as you go $oal ( *ctivation and start pump
Incline bench press / You will be a bit tired after that last drop set so now we attac! these e6plosively by lowering reps, and ust adding more sets to get us the re$uisite volume. 9o 1 sets of . :n each set the last rep should be hard, but doable. You may have one more rep left in the tan!. That is how you want to end the set. ? total work sets
hese sets are all RPE of $oal ( -rain explosively
Machine flyes / 9o 7 sets of 1 here to stretch everything good and really flush the muscle with blood. :n the last set I want you to finish with F partials also from the stretch position. 9o them very slow and controlled. / total work sets hese sets are all RPE of -118 $oal ( -rain muscle with stretch emphasis
#houlders 9umbell side laterals / 9o sets of 2 here. 6 total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
Spidercrawls / ;emember to go up and down 7 times for each set. 9o 7 sets. / total work sets hese sets are all RPE of 8 $oal ( *ctivation and pump
*ang and swing destroyer set / I want you to first do a normal set of here. ow on your ne6t set, if you havenWt’ done these, get ready. You do a heavy weight for >2 swings. Then drop the weight in half and do 72 more reps, then drop the weight way down and try to get 2 full reps. Bnoy. % total work sets https+GGwww.youtube.comGwatch# vN*6CsE%mYYsMPlistNK0C>2A>2A7BB%BF7Pinde6N hese sets are all RPE of -1% $oal ( #upramax pump
*+s Ab combination X% / This is a hanging leg raise and a rope crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNaLK!Q"=BcEBPinde6N>PlistNK01%33324?%EA?94 hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves 4alve program X / These are those nasty sets where you do 2, hold at top for 2, and repeat % more times. ASTY. 6 total work sets8 https+GGwww.youtube.comGwatch# vNlT!cOFKgCMPlistNK091A7E42C4>9429Pinde6N>? hese sets are an RPE of 1;8 $oal ( #upramax pump
-uesday 3ac! / 1 e6ercises / 1 sets Abs / % e6ercises / F sets 4alves / e6ercise / sets E e6ercises / %E sets
'ack 9umbell rows / You thin! you can handle two wee!s in a row of these with the dropset# =ood. "or! your way up doing sets of 2. :nce you get to a hard 2, I want you to do a dropset with it. 9o 2, then drop the weight and do 2 more, then drop the weight and do 2 more. "e will count this as 7 wor! sets. / total work sets https"77www8youtu+e8com7watch9 v:mrliK#P.Dks5index:6%5list:P!*>;>66?E*;?%,=/* hese sets are all RPE of $oal ( *ctivation and start pump
Cront pulldowns / These are ust basic front pulldowns with pronated grip. =et the bar down as much as you can toward your chest and fle6 your whole bac! hard on each rep. 9o 7 sets of 2. / total work sets his set is an RPE of $oal ( #upramax pump
9umbell pullovers / 9o 7 sets of 2 here. / total work sets his set is an RPE of $oal ( -rain muscle with a stretch emphasis
Supinated cable low rows / 9o 7 sets of % here. *old every rep for a %-second count in the contracted position and fle6 as hard as you can. / total work sets his set is an RPE of -1;8 $oal ( #upramax pump
*ypere6tensions / 9o these with bands this wee!. 9o 7 sets of F using very hard band tension. / total work sets hese sets are an RPE of 1;8 $oal ( #upramax pump
*+s Ab combination X / This is a hanging leg raise and incline sit up combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNOeF*IQv1f"sPinde6NEPlistNK01%33324?%EA?94 hese sets are all RPE of >-8
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2-second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8
$oal ( #upramax pump
Wednesday Triceps / 7 e6ercises / % sets 3iceps / 7 e6ercises / ? sets Abs / % e6ercises / F sets 4alves / e6ercise / sets ? e6ercises / 77 sets
riceps ;ope pushdowns / After a few warm up sets for the elbows !noc! out sets of % here. Ta!e these to loc!out and fle6 tris. 6 total work sets8 hese sets are all RPE of $oal ( #upramax pump
9ip machine / You can use a dip machine, or even do old school bench dips here. I want sets of 1 here. 6 total work sets8 hese sets are all RPE of $oal ( #upramax pump
3ent over e6tensions / 0et’s finish triceps with sets of 2 here. ;eally wor! the stretch o!. 6 total work sets8 https+GGwww.youtube.comGwatch# vN0SRb7taRsAPinde6N%1PlistNK02331C342722F7 hese sets are all RPE of -1;8 $oal ( #upramax pump #tretching" After the last set, s$uat down some, reach around and grab a pole or something, now gently stand up to stretch your triceps. *old the ma6 stretch for 72 seconds. 9o each arm time.
'iceps Seated dumbell curl / These are ust standard seated curls here. Supinate your wrists as you lift the weight. 9o 7 sets of 2. / total work sets8 hese sets are all RPE of $oal ( #upramax pump
Incline dumbell curl / This is where you sit down and lean bac! on an incline and let your arms hang down. You will feel an intense stretch in your lower biceps doing these. Leep your hands supinated throughout the whole rep, top to bottom. 9o 7 sets of 2. / total work sets8 https"77www8youtu+e8com7watch9 v:/DwWx>x$*w5list:P!;6''?F1'C;/;;6>/5index:D hese sets are all RPE of $oal ( -rain muscle with a stretch emphasis
BR bar preacher curls / 9o 7 sets of F here. / total work sets8 hese sets are all RPE of $oal ( #upramax pump
*+s Ab combination X7 / This is a rope crunch and a pulldown crunch combo. 9o rounds for F total wor! sets. > total work sets8 https+GGwww.youtube.comGwatch# vNC94ige%!PlistNK01%33324?%EA?94Pinde6NF hese sets are all RPE of -1;8 $oal ( *ctivate and pump
Calves Seated raises / 9o % warm up sets first. 9o sets of 1 reps. :n each rep pause at the top and s$uee8e for F seconds. These are 0:= painful sets of 1. 6 total work set8 In between each set add in a set of 2 li!e this for tibia. https+GGwww.youtube.comGwatch#vNlMbhfL68oPinde6NPlistNK091A7E42C4>9429 his set is an RPE of 1;8 $oal ( #upramax pump
-hursday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / ? sets Abs / e6ercise / 7 sets 4alves / e6ercise / set F e6ercises / %% sets
Chest Machine press / "or! your way up doing sets of 2, until you barely get 2. "e will call this 7 wor! sets. / total work sets 9o 2 over and bac! in between each set. hese sets are RPE of >-1; $oal ( *ctivation and start pump
Clat dumbell twist press / 9o 7 sets of 2 here ta!ing these to full loc!out with the twist. The burn will be insane. / total work sets https"77www8youtu+e8com7watch9v:a6!0H>Wg5list:P!%??=%;*11,;/=65index:> hese sets are all RPE of > $oal ( #upramax pump
Machine flye / 9o 7 sets of 2 here. :n your 7 rd set I want your partner to push down on you =BT0Y while in the stretch position after t he last rep, you KS* 3A4LH *old this position for 1 seconds. / total work sets hese sets are all RPE of -1; $oal ( -rain muscle with stretch emphasis
#houlders othing to failureH Same as last wee! here. 3anded face pulls / 9o 7 sets of 72 here using the long orange micro mini band. / total work sets hese sets are all RPE of > $oal ( #upramax pump 9umbell side laterals / 9o 7 sets of F. Again, notice the ;KB, leave reps in the tan!. / total work sets hese sets are all RPE of > $oal ( #upramax pump
3arbell front raises / 9o 7 sets of F here. 6 total work sets hese sets are all RPE of > $oal ( #upramax pump
Calves Seated calve raises / 9o set of 22. Stop as often as you need, but never rest more than 2 seconds. 9on’t stop until you hit all 22 reps. Bvery wee! start with a little heavier weight. 1 total work set8 his set is an RPE of 1%8 $oal ( #tretch and pump
*+s
*anging leg raise / 9o 7 sets to failure here. / total work sets8 https+GGwww.youtube.comGwatch# vNQwO=9w69gPlistNK01%33324?%EA?94Pinde6N2 hese sets are all RPE of 8 $oal ( *ctivation and pump
Friday 0egs / > e6ercises / % sets Abs / 7 e6ercises / ? sets ? e6ercises / 72 sets !egs 0ying leg curls - 9o %-7 warm up sets and then do 7 good sets of 2. :n your th set do 2 reps and then rest for 1 seconds, and then go to failure again, and then rest for 72 seconds, and go to failure again. So the th set we e6tend with some small brea!s. 6 total work sets8 hese sets are a RPE of -11 $oal ( *ctivation and start pump
Adductor machine / 9o 7 sets of 2 here. 0eave no reps in the tan! here. Again, go even harder now than last wee!. :n your last set help yourself get another 2 forced reps by using your hands to assist. / total work sets8 hese sets are all RPE of -11 $oal ( #upramax pump
S$uats / 9o a few warm ups and then cran! out sets of F all the way up until you can barely get F. After that add some weight and also do a set of 1. "e will call this wor! sets. 6 total work sets8 hese sets are all RPE of 1; $oal ( -rain explosively
Cront s$uats / ow go bac! to the front s$uats and !noc! out 7 sets of 1. Try to get very deep on these and smo!e your $uads. / total work sets8 hese sets are all RPE of
$oal ( #upramax pump
:ne leg press / 9o 2 reps on each leg. The put both feet together and !noc! out another 2 with both legs. 0ower your feet on the platform to crush your teardrop. Your !nees and $uads will be plenty warm at this point t o do this. 4hange the leg you start with each set so the wor!load is balanced. 9o sets li!e this. 6 total work sets8 hese sets are all RPE of 11 $oal ( #upramax pump #tretching" Stretch each $uad hard for 72 seconds after each set.
9umbell stiff legged deadlift / 9o 7 sets of F here coming up to J loc!out. Leep tension on your hams. / total work sets8 hese sets are all RPE of >- $oal ( -rain muscle with a stretch emphasis
*+s Ab combination X / This is a leg raise, rope crunch, and incline sit-up combo. 9o 7 rounds for ? total wor! sets. total work sets8 https"77www8youtu+e8com7watch9 v:,0@+/#Df'#65list:P!?1%''';C%D*1,C5index: hese sets are all RPE of 1;8
#aturday 4hest / 7 e6ercises / ? sets Shoulders / 7 e6ercises / ? sets 4alves / e6ercise / sets E e6ercises / %% sets
Chest 9umbell twist press / *opefully you enoyed these this wee!. 0et’s start with them today. 9o 7 sets of 2. / total work sets8 hese sets are all RPE of >8 $oal ( *ctivation and start pump
Machine flyes / 9o 7 good hard sets of 2 here. After your last rep on each set, hold the stretch position for 2 seconds. / total work sets8 hese sets are all RPE of -1;8 $oal ( -rain muscle with a stretch emphasis
Smith flat bench / =et in a Smith machine and do 7 sets of 1 reps. 0ower the bar slow and drive up J of the way before lowering immediately. This is going to 3; li!e fire. / total work sets8 hese sets are all RPE of -1;8 $oal ( #upramax pump
#houlders othing to failureH This is the same as last wee! as well but I adusted reps downward. Your shoulders will probably be coo!ing from the higher reps on the Smith machine.
Machine rear laterals / 9o a few warm up sets and then do 7 sets of 2 here. *old the contracted position for second on each rep. / total work sets hese sets are all RPE of > $oal ( #upramax pump
9umbell side laterals / 9o 7 sets of F. / total work sets 9o 2 over and bac!s with a ropeGband in between sets hereH hese sets are all RPE of > $oal ( #upramax pump
9umbell press / 9o 7 sets of F here. 9o these nice and slow ta!ing the dumbells to full loc!out and fle6ing. / total work sets hese sets are all RPE of > $oal ( #upramax pump
Calves 4alve program X / 9o warm up set and then do sets as seen in the video. Bach set is 2 full reps, 2 half reps out of the bottom, and a 2 second stretch. 6 total work sets8 https+GGwww.youtube.comGwatch# vNOhdlw1scPinde6N>FPlistNK091A7E42C4>9429 hese sets are an RPE of 1;8 $oal ( #upramax pump