Perform the workouts below for the next 4 weeks, then move on to the next phase.
400 Walking Lunges
100 pull-ups
Box SquatsWork up to a heavy single for the day in the 90%-95% range of your max
Arm Circuit x 4 setsEZ bar Curl 25 repsTricep Press Downs - 20 repsTricep DB Extensions - 20 repsFarmer's Walk Curls - 10 repsAlternating DB Curl - max reps
*25 weighted crunches between sets - this is your rest period
Walking Lunges400m
Bench PressWork-Up to a heavy 2x10
Bench Press Volume4x20
CleansWork up to a heavy double of Power Clean/Squat Clean
Chest & Back Circuit - 4 setsIncline DB Press 25 repsSeated Rows12 repsWide Grip Pull-Ups max reps
Box SquatWork up to heavy 2 sets of 5
Military Press5x5 climbingsuperset with side laterals x 10
Shoulder Superset for 4 setsMilitary Press x 20Front Raise x 10
Push Press Work up to a heavy single
Clean to Push Press30 reps
Arm Circuit 4 sets20 EZ Bar Curl10 Double DB Curl50' Heavy Farmer Walk20 Rope Press Down20 Tricep ExtensionsAlternating DB Curl to failure*25 weighted crunches after each super set of arms
Box Squat - work up to a heavy single
Barbell Rows - work up to a heavy 2x5
Weighted Pull-Ups 4x5
400 walking lunges
REST DAY
Optional: 400 walking lunges
