Full workouts for each muscle group- pick your punishment and get all muscle groups completed.
Upper Back:
Warm Up-
Band pull apart: x100
Hanging scap retraction: 4x25
Assisted Pull up: 1x10 THEN 3x5 (make very challenging). Then finish with 1x10
Ring Row: 1x10 THEN 3x5 (make very challenging - even if your feet are up on a bench for a deficit ring row). Then finish with 1x10.
Single Arm Back Machine 3-Positions: x50 in all positions. Alternate as needed. (Wide regular grip, reverse narrow grip, parallel grip).
Double Arm Back Machine 3-position: 4x5 (heavy) in all positions. *must pinch with your back, do not just use arms.
Single Arm DB Bent Over Row: 5x10 non-Alt.
Seated “DD” Attachment CBL Row: 5x10 *(with big stretch forward, big back pinch to move weight!)
Wide Lat Pull Down: 4x10-15 reps.
BW prone bench Scapular pinch: x100 AFAP.
Biceps:
Alternating DB Curl: x100 (light) then 5x8 heavy.
Seated Double DB Curl 90 degree bench: 3x5-10 (heavy).
Seated Double DB Hammer Curl on 45 degree bench: 4x12 (moderate).
Single Arm Preacher Curl: 4x10/side.
Double Seated CBL Preacher Curl: x50 (heavy).
Standing Rope CBL curl 21’s: 3x 7 bottom/ 7 top/ 7 full.
Standing Straight Bar CBL curl: x50. (Heavy to light dropset).
High Cross CBL bicep curl: x100 (light).
Triceps:
Banded tricep press down: x100.
DB Single Arm Tricep Overhead Ext: 3x10-15 (lighter).
DB Double Overhead Tricep Ext: 5xME (heavy).
EZ Bar Skull Crusher: 4x15-25.
Narrow Tricep BB Chest Press: 4x8-10 (load).
S/S: CBL straight bar Tricep Press Down/DB Bent over Tricep Kickback 3x6-8/15
CBL “V” attachment OH Tricep Ext: x100 (light/moderate).
Seated Bumper Plate Halo Press: x100 (moderate).
Shoulders:
Banded lateral raise x100.
Banded front high pull x100.
Banded cross chainsaw pull x100/side.
Barbell Overhead press: 3x10
Barbell Overhead Push Press: x50 (heavy - break it up).
Max Effort Dropset for each movement: 2 rounds. Complete burn out w/ good form.
Seated DB lateral raise.
Seated DB 45 lateral raise.
Seated DB Front Raise.
Barbell Upright Row: x50 (pick light-heavy barbell weight as able, weight should be challenging but not dangerous).
DB Seated Arnold Press 4xME.
1.5 Rep Seated DB overhead press: 5x5-10 (moderate) burn out.
Chest:
S/S: Push up/Incline Push up: 4xME/ME.
1.5 rep Bench Press: 4x10.
Incline Bench Press 1.5 Rep 4x10.
Single Arm Incline Chest Press Machine: 3x10/side.
Double Arm Incline Chest Press Machine: 3x10 heavy.
Single Arm 90 degree chest press machine: 3x10/side.
Double Arm 90 degree chest press machine: 3x10.
CBL or Banded Chest Flys x100 (light).
Deficit Push up: 3xME (strict or knees to get deep stretch beneath elevated hands on bumper plates).
Glutes:
Hex bar plate elevated Deadlift (deep range of motion): 4x25.
Hex bar Romanian DL: 4x15.
BB Glute Bridge load to 5Rep Max THEN 5x5.
Body weight Glute Bridge x100.
Heavy bent over CBL kickbacks 5x10/side heavy.
Light standing CBl kickbacks 5x10/side moderate.
Side cable kicks: x100/side (light)
Side glute leg press on leg press machine: 4x15/side heavy.
Loaded Wide Bulgarian split squat (very low range of motion): 5x5-10/side. Alternating.
Quads:
Hydraulic squat: 2x25 regular depth.
Hydraulic squat plate elevated for deep depth: 2x25.
SS: Front Squat/Back Squat- load front squat to find a heavy 5-8. THEN back squat at that weight for Max Effort/5 front squat. 4 rounds.
Heavier Double Leg Ext. 5x8-12 leg ext.
Single leg w/ 3-way toe position: x50 in each position/side. (Straight, turned out, turned in).
Sissy Squat bottom to half way up: x100.
Sissy squat top to half way down with pelvic tuck each rep: x100.
Narrow Loaded Bulgarian split squat: 5x5.
Hamstrings:
Wide Sumo KB deadlift 4x25.
S/S: Barbell deadlift/barbell Romanian DL 4x10/10.
GHD 3x10 loaded.
GHD 2x25 body weight.
Leg curl heavy 5x10. Set to be shorted ROM.
Single Leg Leg Curl 5x10/side. Lighter. Set to be higher full ROM.
KBS x100. (moderate-heavy).
Abs:
Calves:
Cardio:
When was the last time you ran? Go for a run.
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