EZ Bar- Arms...

5 Rounds For Max Reps

Mutt Bar Curls - 40lbs

Triceps Extensions - 40lbs

*10 Orange Band Reverse Curls in between 

30-30-30-30-30 reps each. 300 total reps

Cash Out: 

Gray Band Curls - 3x12 (3-1-1- tempo) 

Isometric Static Flex

Around-the-World Pull Ups

"Reverse BP Lynne"...

5 Rounds For Max Reps:

Reverse Bench Press (135)

Neutral Pull Ups

BP - 15-15-15-15-15

PU - 15-15-15-15-15

75/75 - 150 total reps

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Wide Flying Dips - 3x5

“Yoke Runs”...

50 “Runs” - AFAP x 30M @ 185lbs

1500M Total 

“Running” with 185lbs is no joke! 

AVG HR - 132 BPM

MAX HR - 162 BPM

“Weighted carries have been shown to have a positive impact on metabolic rate. Due to the full body muscular activation of the yoke walk the energy demand on the body is much higher. You can see increases in resting metabolic rate throughout a workout and some times after doing walks, which can have a positive effect on overall body composition”. - Barrbend

Shoulders/Traps - 8x8…

Klokov Press - 8x8 - 75lbs 

Green Band Upright Row - 8x8  

Green Band Face Pulls - 8x8 

AVG HR - 114 BPM

MAX HR - 143 BPM

Arm Complex: Pull Up/Dips - 20lb Vest…

Two  Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Close Grip Chin Up x6

30 reps total 

Two Sets of: 

30 Dips x30

@ 20lbs Vest 

Cash Out: Band Reverse Curls - 5x10 @ Gray

The Gymnast Pull-Up Routine

This one was popularized by Charles Poliquin. After eight weeks of performing this routine once a week, I had people commenting on my arm growth and accusing me of being on the sauce.

Here's how it works:

• Do pronated (hands facing away from you), shoulder-width pull-ups. Stop 2-3 reps short of failure. Rest 10 seconds.
• After the 10 seconds of rest, move your hands in (4-6 inches apart) and perform pronated, close-grip pull-ups. Again, stop a couple of reps shy of failure. Rest 10 seconds.
• Now switch your hands into a supinated position (hands facing you) and use a shoulder-width grip. Stop just short of failure and rest 10 seconds.
• Finally, move to the close-grip supinated position and perform reps to just short of failure.
• Rest 3 minutes and do the whole cycle again.
• After 4 weeks, perform the full cycle 3 times

Reverse BP/Row Lynne…

5 Rounds For Max Reps:

Reverse Elite Bar Press (137)

Reverse Barbell Rows - 115lbs

BP -15-15-15-15-15/75

Rows - 15-15-15-15-15/75

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Max Rep Bear Push Up - 15

Max Reps Headbanger Pull Up - 50! 15 rep PR! 

AVG HR - 120 BPM

MAX HR - 151 BPM

Shoulders - Banded Victory Raise…

“Do you want a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? well look no further. 

The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you can’t use you can’t compensate with your upper traps.

Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron

5x15 @ Green Band & 10lb DBs 

Face Pull - 8x10 @ Green 

DB High Pull - 3x10 @ 30lbs

Cash Out: 

Slow Close Grip Muscle Up x 2

AVG HR - 123  BPM

MAX HR - 157 BPM

Atlas Stone to Shoulder…

25 reps @ 115lbs

Cash Out: 2 reps @ 160lbs! My Bodyweight! 

AVG HR - 123 BPM

MAX HR - 145 BPM

“Atlas stone lifting is a Compound exercise so it works multiple muscle groups and is taxing on the entire body.

Prominent muscle groups likely to get targeted are the upper and lower back, hips, hamstrings and the biceps.

Other muscle groups include the entire core, forearms and hands, chest, glutes and calves”. - Iron & Strength 

Gironda 8x8 - Arms…

Hammer Grip Pull Ups

Dips

Black Band/DB Curls - 35lbs

Close Grip Push Ups

*Black Band Reverse Curls in between sets - 5 reps 

Cash Out:

Pelican Curls - 5x5

AVG HR - 122 BPM

MAX HR - 153 BPM

*@ Planet Fitness Dewitt

"Reverse BP Lynne"...

5 Rounds For Max Reps:

Reverse Elite Bar Press (127lbs)

Chain PullUps (32lbs)

BP -15-15-15-15-15/75

Pull Ups - 12-12-12-12-12/60

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: DB Low-to-High Fly - 3x5 @ 30lbs

AVG HR - 127 BPM

MAX HR - 150BPM

SHOULDERS - DUMBBELLS

5 rounds of 5 reps each (20lb DBs): 

• STRAIGHT DUMBBELL LATERAL RAISE
• FIXED ARM FRONT RAISE
• HIGH PULL
• FIGURE 8
• OVERHEAD RAISE 

CASH OUT: 

DB FRONT RAISE 5x5/5 @ 30lbs 

DB PRESS OUT - 5x10 @ 30lbs

AVG HR - 122 BPM

MAX HR - 151 BPM

“Bad Karma”…

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Curls @ 44lbs

Russian Kettlebell Swings @ 53lbs

Alternate movements. Start with 50 reps of

Curls, then move to 10 Swings, then 40 Curls and 20 Swings, and so on.

Cash Out: Blue Band Reverse Curls - 5x5 

AVG HR - 121 BPM

MAX HR - 147 BPM

"Reverse BP/Headbanger Lynne"...

5 Rounds For Max Reps:

Reverse Bench Press (125)

Headbanger PullUps

BP -15-15-15-15-15

HBPU - 25-25-25-25-25

75/125 - -200 total reps*

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Low-to-High Fly - 3x8 @ 50lbs

Anatomy of the Reverse-Grip Bench Press

“One study showed that using a reverse grip on the bench press – flat bench, not incline – increased subjects’ upper pec activity by 30%. And when you go from a flat bench to an incline, it’s supposed to hit the upper pecs even more, right? Yes, it does. But research has shown that it's only a 5%-10% increase. (However, the front delt activity increases by over 30%.)

Now, compare a flat bench press to what most consider “the standard” for upper pec development, the incline bench press. Muscle activity only goes up by about 5%, maybe 10%, on the incline. On the same bench – a flat bench – just by flipping your grip to a reverse grip, it increases the upper pec activity by 30%.

Long story short, if you're trying to hit more of the upper pecs, reverse-grip bench press NEEDS to be a part of your chest-training repertoire. If you want to stick with the incline bench, that's fine. Just know that if upper pec development is a problem for you, the reason might just be that you're focusing on the incline versus using the reverse grip on presses”. - Jim Stoppaniy

“Headbanger pull-ups are one of the best body weight exercises to build up your upper back and biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique

AVG HR - 126 BPM

MAX HR - 149 BPM

Hang Power Cleans…

15x10 @ 75lbs - 150 reps

AVG HR - 120 BPM

MAX HR - 153 BPM

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.  

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge. 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems. 

Shoulders/Traps - 8x8…

Incline DB OH Raise/Lateral Raise Combo - 8x8 @ 12.5lbs

Delt Sweeps -  8x8 - 35lbs 

Green Band Face Pulls - 8x8 

AVG HR - 116 BPM

MAX HR - 139 BPM

Arms - Bands…

Orange  Band Curls - 10x10

Orange Band Reverse Curls - 10x10

Orange Band Pushdowns - 10x10

Cash Out:

Green Band Curls - 2x25

Green Band Pushdowns - 2x25

Triceps V-Sit Static Hold x4

AVG HR - 116 BPM

MAX HR - 138 BPM

“Atwood”…

Ten Rounds of:

20 Push Ups

2 Legless Rope Climbs

18:58

AVG HR - 141 BPM

MAX HR - 173 BPM

Trap Bar Deadlift (Ultra Low Bar)

140x3

230x3

320x3

410x1

Flipped the bar so the handles were in the lowest position. Basically a deficit deadlift at 410lbs. 

Haven’t picked up something that heavy in a while. The lower bar makes a HUGE difference. 

Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Close Grip Chin Up x6 

In between sets of DLs. 

3 total. 90 reps. 

AVG HR - BOM

MAX HR - 152 BPM

Mutt Bar - Shoulders…

5 Rounds For Max Reps

MB Klokov Press - 33lbs

MB Slightly Bent-over Upright Row - 33lbs

30-30-30-30-30 reps each. 300 total reps

Cash Out:

Mutt Bar OH Raise - 5x5 @ 66lbs

AVG HR - 127 BPM

MAX HR - 162 BPM

Arms…

DB Extensions - 8x8 @ 30lbs

DB Hammer Curls - 8x8 @ 30lbs

*Black Band Reverse Curls - 10 reps in between each round

Cash Out: 

Black Band Reverse Curls - 30-10-30

Isometric Static Flex - 7 

AVG HR - 118 BPM

MAX HR - 145 BPM

Chest & Back - 8x8…

Mutt Bar Reverse BP - 8x8 @ 44lbs

Mutt Bar Reverse Row - 8x8 @ 44lbs

30-10-30 of the above @ 44lbs

“The Stimulate method is called 30-10- 30, which involves doing two 30-second negatives, in a certain way, with 10 optimized reps between them. If done correctly, 30-10-30 triggers HUGE imp

rovements in your training gains”. - T Nation

Dumbbell Fly- 3x8 @ 30lbs

Dumbbell High Pull - 3x8 @ 30lbs

DB Fly - 30-10-30 @ 30lbs

Banded Row - 30-10-30 @ Black Band 

Cash Out:

Max Roof Pull Ups - 27! 7 Rep PR! 

AVG HR - 126 BPM

MAX HR - 159 BPM

Russian Kettlebell Swings & Devils Press…

Russian Kettlebell Swings - 15x10 @ 53lbs

DB Devils Press - 10x5 @ 30lbs

AVG HR - 129 BPM

MAX HR - 160 BPM

@ LHP