Legs:
• 8-10 Barbell Hip Thrusts (Heavy as possible)
Rest 90sec. Repeat For 4 Total Sets
* Pause at the top of each rep for 1 full second

Chest & Back Superset:
• 8-10 Flat DB Bench Press with a 21X21
Tempo (2 sec on the way down, 1 sec hold
at the bottom, 2 sec. on the way up, 1 sec.
pause at the top)
Back:
• 10-12 Barbell Bent Over Rows (Supinated
Grip)
Rest 90sec. Repeat For 4 Total Sets

Biceps:
3 Sets of Barbell 21’s.
Rest 90sec. Between Sets.
(7 half reps from the bottom up, 7 half
reps from the top down, and 7 full reps)

Triceps:
• 3 Sets of Feet Elevated Weighted Dips to
Failure.
Rest 90sec. Repeat For 3 Total Sets.
Do 1 warm up set to failure as well with just
bodyweight and then add weight for each of
the 3 working sets. Not the same weight the
entire time

Abs:
• 100 Figure 8 Clapping Sit-Up Flutter Kicks
Each clap is 1 rep!

Legs:
“Death by Deadlifts”
Min. 1) 1 Deadlift
Min. 2) 2 Deadlifts
Min. 3) 3 Deadlifts
... Until you reach minute 12 or you fail. Use
50% of your 1 rep max deadlift for the
weight. Should have a better idea of how
this feels after last week!

Chest/Tricep:
• 8-10 Flat Barbell Bench Press with a
30X0 Tempo.
Immediately into;
• 12-15 Overhead Extensions
Rest 90sec. Repeat For 4 Total Sets

Back/Bicep Superset:
• 8-10 Single Arm DB Row On Each Arm
Immediately into;
• 10-12 Crossbody Curls On Each
Side
Rest 90sec. Repeat For 4 Total Sets

Shoulder/Abs Superset:
• 12-15 Standing DB Press
Immediately into;
• Max Unbroken Swipers
Rest 90sec. Repeat For 3 Total Sets

Legs:
Back Squats
50 reps.
Start with a lighter weight and try to add some resistance to every set. Rest 90s between sets.

Chest & Back Superset:
8-10 Decline Bench Press immediately into;
10-12 DB Row. Keep your torso perpendicular to the floor. Rest 90s between sets. 4 sets total.

Shoulders:
8-10 reps. of Bulletproof shoulder complex.
3 Rounds

Tricep & Bicep Superset:
10-12 DB Incline extensions with two dumbbells into;
10-12 Spider Curls
Repeat for 3 total sets.

Abs:
50 Leg lifts with rotation

Legs:
8-10 One legged Deadlift (each leg)
Rest 90s between sets. 4 sets total

Chest:
10-12 Incline Crush Press into 8-10 DB Flyes
Repeat for 4 sets

Back & Bicep Superset:
10-12 Dumbbell Incline Row immediately into;
12 Seated Hammer Curl
4 sets

Shoulder & Tricep Superset:
6-8 Barbell Strict Press into;
10-12 Pronated Extension
3 sets

Ab Wheel with Barbell
3 sets to failure

Legs:
10-8-6-5 Back Rack Reverse Lunges
Keep control and don't rush your reps.

Chest & Back Superset:
10-12 DB Bench Press into;
5 Chin Ups/ 10 BB Rows
4 Rounds

Tricep & Bicep Superset:
10-12 Narrow Floor Press into:
10-12 Reverse Curls
4 sets

Abs:
10 Turkish Sit Ups into;
15 Knees to Chest

Legs:
3 Sets:
10-12 DB Walking Lunges
Immediately into;
10 Barbell Good Mornings with a
30X0 Tempo
Rest 90sec. After Each Set
* Heavy as possible on the Lunges and a
medium weight on the good morning with
perfect form. Really get that hammy
stretch on each rep

Chest:
3 sets of Decline DB Bench Press
to Failure. Rest 1min. And
go up in weight on each set

Back:
20 Single Arm DB Bent Over Rows on
each arm
Rest 1min. After 2nd arm. Repeat For
3 Total sets

Shoulders:
• 12 BB Push Press
3 total sets

Biceps & Tricep Superset:
Max Barbell Curls with a 30X0 tempo.
Should be getting 15-20 Reps on the first
set. If it’s too light, you can add a little
weight, but the tempo makes it rough
Triceps:
• 12-15 Barbell Tricep Skull Crushers
Repeat For 3 total Sets

Legs:
8-7-6-5 Deadlifts into;
2 Front Squats (tempo 2500)
Rest 90s between sets

Chest & Back:
8-7-6-5 Barbell Bench Press into;
8 DB Vertical Rows

Shoulders:
10 Behind the Neck Push Press

Tricep & Bicep:
10-12 Incline DB Bicep Curls into;
10-12 Incline DB Extensions (DB in both hands)

Legs Superset:
8 DB Step Ups into;
12 DB Squats
4 Rounds

Chest & Back:
8 Alt. DB Bench Press into;
8 Pendlay Row
4 Total Rounds

Shoulders:
10 DB Modified Front Raises
3 Rounds

Tricep & Bicep:
12 Supinated Extension into;
10 Alt. DB Curls with Iso Hold

Legs:
8-6-5-5 Deadlift

Chest:
8 Decline Barbell Bench Press
4 Sets

Back & Bicep:
8 Deadrow (supinated grip) into;
12 Barbell Curl (wide grip)
4 Rounds

Shoulder & Tricep:
10 DB Shoulder Press into;
12 Narrow Grip Floor Press

Abs:
10 Hanging Knee Raises
5 Total Rounds

Legs:
• 6-8 Heavy Barbell Front Squats with a 30X0
Tempo.
Rest 2min. Repeat for 3 Total Sets

Chest:
• 8-10 Incline DB Bench Press with a 30X0
Tempo
Rest 90sec. Repeat for 3 Total Sets

Back:
• 10-15 Incline DB Row
Rest 90sec. Repeat for 4 Total Sets.

Shoulders:
• 12-15 DB Arnold Presses with a 30X0 Tempo.
Rest 90sec. Repeat for 3 Total Sets

Triceps:
• 3 Sets of Max Reps. Double DB overhead
extensions.
Rest 60sec. Between Sets

Biceps:
• 3 Sets of “21s” with a barbell.
Empty bar might be all you need, but you may
add weight

Abs:
1min. of Plank
Immediately into;
• 1min. of Shoot Throughs
Rest 1min.
* Continue this until you get 50 shoot
throughs (forward + back is 1 rep)