Perform the workouts below for the next 4 weeks, then move on to the next phase.
Rest Day
Optional
GHD- back extension- 4 x 10
ABS- 100 reps of wheels or crunches
Walking lunges- 400 meters
Box Squats
Deadlift- up to a heavy single
Flat Bench- up to a heavy single
4 Sets
8 Sets
GDH- Back Extensions 4 x 10
Abs- 100 REPS- wheels or weighted crunches
Walking Lunges: 400 meters
Front Squats- 5 count Pause
Close Grip Bench
Behind the Neck (BTN) Press
Giant Set- 3 Rounds
GHD- Back Extension 4 sets of 10
ABS- 100 reps, wheels or weighted crunches
Max Effort Lower- use wraps, belts, sleeves, whatever you got!
Back Squats- all to a heavy single
Speed Deadlift
6 Set SuperSet
GHD- back extension 4 sets of 10
Walking Lunges- 400 meters
Abs- 100 reps- wheels or weighted crunches
Front Squat- up to a heavy single
Bench Press- Flat bench
5 Set Tri-set
5 Set Tri- Set
Abs- 100 reps wheels/crunches
Back Squats-
Military Press
5 Sets
ABS- 100 reps wheels or crunches
OPTIONAL REST DAT
OR....
IF you are a Jacked MOFO:
Speed Bench
Stiff Leg Deadlift
8-10 rounds
