Mountain Dog Training – Creeping Death – Program 7There will be no deloading during this program. We will not be waving volume. This program is meant to push you to the absolute limit of your ability to tolerate pain, and for you to do things that you did not think was possible. For you to be doing this program, I must think your nutrition is perfect or damn close, and that your recovery and intensity are elite level. This program will be a 5 day a week program that will place extra emphasis on hams, chest and back. I will be doing this with you, and suffering along the way. The best part, is that as I do it, if anything is too easy, I will re-write it so that you don't get the easy part when it's your turn. We will be using bands, but not in the traditional 6 week mid program format that I use..FYI. Get bands (the Mountain Dog band pack) from http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3928 Be prepared….. I originally built it to support more chest and shoulder focus, but the way I have some of the work mixed in has done wonders for many people. Make sure you have a light week or two before starting it, and then also once you complete it. We can’t completely dismiss periodization. This program is meant to push you to the absolute limit of your ability to tolerate pain, and for you to do things that you did not think was possible. This is a 5 day a week program. Below is a sample split showing you how to set it up. • Day 1 – Legs • Day 2 – Chest/Shoulders (and odds and ends I throw in) • Day 3 – Off • Day 4 – Back • Day 5 – Off • Day 6 – Chest/Shoulders (pumping day) • Day 7 – Arms • *Calves and ab workout can be done up to 5 days a week! Use your level of soreness as an indicator that the muscle is ready to be trained again. Week 1 Legs – 17 sets: Lying leg curls – 2-3 warm up sets. Do 6 sets like this. Find a weight that is a hard 10 reps. Do 10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again, and so on until you reach 6 sets. 6 total work sets. Goal – Activate and pump muscle Squats – Work your way up in weight doing sets of 8 until you find a weight that is a pretty tough 8. Stay there and do 6 sets of 6 with 3 second descents and explode up! Go down to parallel or just above it. Your stance should be slightly wider than shoulder width with toes turned out some. On these sets, rest for 2-3 minutes, no need to rush. 6 total work sets. Goal – Train explosively Leg press – On these I want you to place your feet fairly close and on the middle of the platform. We are going to destroy your teardrop. Do 30 reps. Pump them non-stop. No locking out. Rest for 3 minutes and do 25 reps with the same weight. On your 3rd and final set. Drop the weight a little more, and go totally apeshit. Get as many reps as you can. Push yourself. Expect to do more than 40. You CAN stop periodically on these to catch your breath. Give it everything you have on this set. Train like a champion. 3 total work sets. Goal – Supramax pump Dumbell stiff legged deads – 2 sets of 10 – Push your hips back and keep your back arched. Stretch your hams good. Don’t come up all the way. Keep constant tension on them. You don’t need to go real heavy on these. Use a moderate weight. 2 total work sets. Goal – Work muscle from a stretched position Chest – 20 sets / Shoulders – 4 sets / Back – 5 sets / Triceps – 4 sets Banded hammer or machine press – Do a few warm up sets then we are going to hammer 4 sets of 6. On the sets of 6, I want you to drive as hard as you can out of the bottom. Blast the weight up. Come just short of lockout ok. Also, remember to only let your elbows go back to 90 degrees or these can turn into a harmful exercise. Do them right, and you’ll reap the benefit, do them wrong and they are not pleasant. I have these on my YouTube channel if you want to see form. 4 total work sets. If you do not have a Hammer Flat, do these on the Hammer Decline. Goal – Activate the muscle and train explosively Incline Flye/Press – This is where you use a slight angle incline and do a sort of flye press combo. Do not do a straight fly, but don’t do a straight press. The best way to describe this is to start the rep like a fly, but toward the end bend your arms so it’s almost a press. Keep your palms facing each other the whole time. I have video of this on my YouTube channel, so take a look. The reps are going to be set at 8 reps for sets. You will be supersetting this with incline barbell. *Supersetted with Incline barbell press – Try to use only a 20-25 degree angle if possible, if not that is ok. Do not touch your chest, and do not lock out. Use continuous tension. I want 12 reps, go up in weight a bit and do 9 reps, and then go up a tiny it and do 6 reps for 2 sets. 8 total work sets via 4 supersets. Goal – Supramax pump Machine flye – I want sets of 10 on these. Hold the flex at the top for 2 seconds. Flex HARD! You are going to superset these with pec minor dips. *Supersetted with Pec minor and regular dip – I want you to do 8 pec minor dips, then do regular dips to failure. You won’t be able to get a lot of them. Work more on the bottom part of the exercise. DO not worry about locking out on the regular dips ok. 8 total work sets via 4 supersets. I have video of this on my YouTube channel. flexing your delts at the end for 1 second. Goal – Supramax pump Rear delt cable crosses – This is just where you start the pull from the top pulley on a crossover machine. The partials are done from the beginning of the range of motion. Do 3 sets of 15. Goal – Supramax pump . but not too wide. 11. Try to use a bar that is sort of medium wide. 4 total work sets. NOTE: On these we actually used bands to make the lockout really hard. I couldn’t put weight on my triceps the next day they were so sore. Goal – Supramax pump Parallel grip pulldowns – Do 1 warm up set. 17. Your rep scheme is 20. I want them more tucked in like a close grip press. There is video of this on my YouTube channel under the “band” playlist. The bands are optional on these though. Again. I want you to do partials. Add a little weight each set. Do 4 sets of 8. Let the weight pull you and stretch you at the top! Drive it down hard. Then on your 4th set. 4 total work sets. and 8 reps. Lower the bar down toward your nose. Your elbows will be plenty warm from all the chest work. On the last set do 50 partials without stopping. and drive back up. 14. your palms should be facing each other.NOTE: Women do not do the pec minor dips. Pause each rep at the bottom 2-3 inches above your nose. and go across your body. I don’t want you to use the close grip bar or a really wide bar. Let your elbows flare out a tad. So your arms are cross and you just pull them out halfway. Just do straight sets of machine flyes. 5 total work sets. Goal – Supramax pump Incline smith machine triceps extension – Do 1 or 2 warm up sets to get feel. I want 3 sets like this. and explode up on each rep. relax. 10 total work sets via 5 supersets. I would like to see 15 reps here. I have 2 versions of these on my YouTube channel. Go to 1 rep shy of failure on each set. If you can’t do chins. feel free to use an assist/cheater machine or a spotter’s help. You can use perfect form with it. Goal – Supramax pump . then hammer out 4 sets of 8 reps with a good weight. Goal – Supramax pump and explosive training Stretchers – Ok. 3 total work sets. Once you get there. Goal – Work muscle from a stretched position Banded hyperextension – Each set use bands and do as many as you can do. then drop the band and get 10 more. Do 5 x 4. let’s get everything in your upper lats and shoulder girdle stretched out even more. get tight. Do 3 sets of 10 here. Do these dead stop style. 3 total work sets. Keep your sternum lifted/chest arched. I love that machine. feel free to use whichever version you feel the best. Stretch good at the bottom. Goal – Activate and pump lats Rack deadlifts – Do sets of 5 all the way until the 5 reps is moderately tough. 4 total work sets. Supersetted with Chins – Do these wide grip to the front. You will be supersetting these with chins (start the chins when you get to the hard 5 sets of 4). Set the weight down.Back – 15 sets Meadows rows – Do 2-3 warm up sets. do not lockout or your triceps will give out too soon. NOTE: Women. Looks easy. nothing fancy. Do 4 sets of 15 reps with 15 partials on each set. 2 total work sets via 1 superset. Do a weight for 8 reps. You are going to do a drop set. Use standard form. Supersetted with Pec minor dips – To failure – use weight if you can. Goal – Supramax pump High pulley rear deltsflyes – This is where you face into a crossover rack and do rear delt pulls from the top attachment.Chest – 13 sets / Shoulders – 9 sets Machine flyes – Do a few warm up sets then do 4 sets of 10. it’s not. The dumbells should face out (normal). do 4 sets of 8 reps with a moderate weight. Supersetted with Pec minor dips – To failure – use weight if you can. Supersetted with Pec minor dips – To failure – use weight if you can. . Dumbell side laterals – After doing a warm up set. You’ll see on video. then drop weight down and do 8 more. Just work the bottom range of motion. On each rep hold and flex for 1 second at the top. On the partials. not the arms extended flexed position. you are going to skip the pec minor dips and just focus on shoulders! Women add a set on each shoulder exercise. then drop weight down and do 8 more. Goal – Activate and work muscle from a stretched position In between the shoulders exercises you are going to do pec minor dips to failure. 8 total work sets via 4 supersets. 8 total work sets via 4 supersets. I have video on YouTube of these. do the partials from the arms crossed position. Goal – Supramax pump Dumbell press – Do this set seated and with a back support. Superset with Dumbell curl – Do 6 reps on these with a 3 second descent. not chest. Superset with Barbell curl – Do 6 reps on these. Control the weight. Use bands if you have them. 8 total work sets. and drive up with your elbows flared out. Calves – 8 sets: Standing calve raises – I want you to do 8 sets of 8 reps with 30 second breaks. and use the fatgripz or grip4orce if you have them. Do 4 rounds. then start again. I used one set of pro minis on each side. Also keep your palms up throughout the entire rep. Do these on an incline bench too. I just added video of this on my YouTube channel so you can see the form. Do 4 rounds. Only rest 30 seconds after the curls. Take as many sets as you need Superset #1 V-Bar pushdowns – Do a few sets to get warmed up. then start again. Superset #2 Seated dip machine – Do sets of 8 with a 3 second negative. You need rest to do the tricep work here. Do 2 times this week minimum on whatever days you want. Don’t lockout. Do 8 perfect reps. Do 10 hard reps with a flex at the bottom of every rep.Biceps – 12 sets / Triceps – 12 sets Goal – The strategy for arm training is for maximum pump. . Superset with Hammer curls – Do 15 normal reps on these! Do 4 rounds. I actually am using bands in the video. Take your time between sets. If you have fatgripz or grip4orce use them. Superset #3 Smith machine JM press – Lower to your face. Only rest 30 seconds after the curls. crush your tris. Next you will pick an exercise from the upper ab list.Abdominals– 8 sets Do 2 times this week on whatever days you want. and do the same. You will pick an exercise from the first list and do 4 sets of 15-25 reps depending on how hard they are. Pick one exercise from the following to hit lower abs: • Hanging Leg Raises • Leg raises with your elbows supported on pad • Leg raises on a decline board/bench • V ups Pick one exercise from the following to hit upper abs: • Incline sit ups • Rope pulldowns/crunches • Band crunches For abs – these will always be simple. Each ab workout will be 8 sets. . 12.12 Back Squats (done as deep as possible) 6x8 Barbell RDL using 25s. 10 reps. 10 second squeeze on toes. 10 second squeeze. x6 (3 second eccentric) Leg Press/Smith Lunge (warmups on press first: 6 x 8) Work sets: 12. 20. 10 second squeeze 3 sets of that .20.15. drops x6 (3 second eccentric). 10 reps. (1/2 bottom) 4x10 Standing Calf Raise 10 full reps. Week 2 Legs Hammer Strength Seated Leg Curl 1 x 10.10.10. 2-3 second negative) 4x10 .Chest/Shoulders/Triceps/Back Low Incline Dumbbell Press (continuous tension) 8x8 Barbell Incline Bench (continuous) 5x8 Stretch Pushups 3 sets to failure: Decline Smith Paused/3/4 lockout 6x12 V Grip Pushdowns 4x12 (30 seconds rest between each) Seated Dumbbell Laterals/Partials (8 perfect reps/15 partials) 4 sets Micro Mini Pull Aparts 4 x 10 Narrow Grip Chins (sternum. then other) 8x6 Dumbbell Shrugs w/3 second squeeze at top 4x12 Neutral-Grip Pulldowns (shoulder width) (drive elbows as far down as possible.Back/Biceps/Calves Single Arm Barbell Row/Meadows Row Superset (all reps on 1 arm. flex hard at top of each rep) 4x15 Meadows Cross-Body Curls 4 sets. 8-12 Standing Calf Raise (same technique as I listed last workout) 3 sets . nice stretch at top) 4x10 High Incline Elbows-Out Dumbbell Rows 3x10 Banded Hypers (done with as much band tension as I can handle. 30. 15 (full ROM) .Chest/Shoulders Shorter rest periods (no more than 45 seconds) Flat Machine Press (good stretch. continuous tension) 4x15 Banded Hammer Strength Iso Wide (doubled mini bands) 4x8 1x8 + 15 partials Dumbbell Partial Laterals 3x30 Seated Dumbbell Front Raise (all the way overhead. slow negative) 4x12 Incline Rear Delt Destroyer Set 60. then 10 reps continuous 2 warmup supersets. 8 total work sets. Do 2 times this week minimum on whatever days you want. with fat gripz) On pushdowns. then: 4x20/4x6 Superset 2: Bench Dips w/3 second eccentric/continuous tension/Barbell Curls (3 second eccentric w/fat gripz) 4x 15/4x8 Superset 3: Incline BTH EZ Bar Extensions/Reverse Grip EZ Bar Curls (rest was closer to 60 seconds here) 5x12/5 x12 Calves – 8 sets: Standing calve raises – I want you to do 8 sets of 8 reps with 30 second breaks. 3 second eccentric. 1st 10 reps are hard flex for 1 sec at bottom. .Arms Rest for Superset 1 and 2 is 30 seconds Superset 1: V-Grip Pushdowns/Dumbbell Curls (palms forward. 4 ON OTHER.Week 3 LEGS 2X TRISET: -STANDING CALF RAISE 10-10-10 WITH 10'' SQUEEZE AT THE TOP -SEATED CALF RAISE -LEG TIBIA RAISE LYING HAMSTRING CURLS 3 WARM UP X12 4X12' BANDED LEG PRESS WEIGHT UP 6X8 1 X FAILURE SMITH LUNGE SUPERSET SMITH SQUAT DEEP CONTROLLED SQUAT REPS LUNGES DONE 4 ON ONE LEG. FOCUS ON STRETCH/TENSION) 2X15 . 4X8 LEG EXTENSION WITH 3'' SQUEEZE AT CONTRACTION 4X8 DUMBBELL RDL (ONLY BOTTOM HALF REPS. EXPLODE. CONTINUOUS TENSION 1X10 2X10 WEIGHT UP REVERSE BAND BENCH PRESS USE AVERAGE PURPLE BANDS 5X5 NO SETS TO FAILURE FOCUS ON CONTRACTING CHEST TRICEPS 4 SETS: V-GRIP PUSHDOWNS CONTINUOUS TENSION 4X12 WITH 20-30'' REST BETWEEN EACH . NO LOCKOUT.-----CHEST/SHOULDERS/TRICEPS/BACK/BICEPS---- CHEST 17 SETS: BANDED HAMMER STRENGHT INCLINE PRESS HARD FLEX FOR 1'' AT THE TOP WARM UP 2X8 WEIGHT UP 4X8 BARBELL INCLINE PRESS WEIGHT UP 6X6 DUMBBELL NEUTRAL GRIP PRESS DEEP STRETCH. ON EACH REP. SHOULDERS 4 SETS: DUMBBELL LATERALS DONE WITH 20'' REST BETWEEN EACH 4X10 REAR DELTS 3 SETS: DUMBBELL BENTOVER LATERAL WINGS 3X30 BACK 4 SETS: WIDE GRIP LAT PULLDOWN 4X10 BICEPS 3 SETS: CLOSE-GRIP EZ BAR CABLE CURLS 10'' REST BETWEEN 3X10 . 1 SET TO FAILURE + 30 PARTIALS ------------------------------------------------------------------------------------------------ .-----BACK/BICEPS----- BACK 14 SETS: ONE ARM BARBELL ROWS (USING 25S) WARM UP 3X WEIGHT UP 4X8 HAMMER STRENGTH LOW ROW 1'' STRONG SQUEEZE 4X10 SUPERSET WITH STRETCHERS 4X8 DUMBBELL SHRUGS (CONTINUOUS TENSION) 3X25 1X25 WEIGHT DOWN (Drop) BANDED HYPEREXTENSION 4X15 SUPERSETWITHRACKS PULLS (SLIGHTLY ABOVE KNEE LEVEL) 4X6 BICEPS 5 SETS: FAT GRIPZ ROPE CURLS 5X10 10'' REST REMOVE GRIPZ. 15. CONTINUOUS TENSION 20.12.15.-----CHEST/SHOULDERS-----: CHEST 11 SETS: HAMMER STRENGTH ISO WIDE CHEST STRONG FLEX. STRETCH ON EACH REP.20.9+20 PARTIALS PEC MINOR DIPS BW + WEIGHT X 4 SETS TO FAILURE STRETCH PUSHUPS 2 SETS TO FAILURE REAR DELTS : PEC DEC REAR DELTS (1-2'' FLEX AT CONTRACTION) 15.15 INCLINE REAR DELTS DUMBBELL DESTROYER SET 1X60 1X30 WEIGHT HALF 1X15 WEIGHT HALF FULL REPS SPIDER CRAWLS (1 REPS IS STARTING AS LOW AS POSSIBLE AND GOING ALL THE WAY OVERHEAD) 2 SETS MICRO-BANDS X3 1 SETS WITH MINI X3 . ------ARMS/CALVES-----: SEATED CALF RAISES SSET TIBIAL RAISES 1X30 WEIGHT UP + 1X20 WEIGHT UP 1X25 "" + 1X12 "" 1X20 "" + 1X10 "" 1X12 "" + 1X12(WEIGHT 1° SET) 1X10 + 15 PARTIALS 15 SETS BICEPS + 15 SETS TRICEPS: TRISET 1: -V-GRIP PUSHDOWN 5x10 -FAT GRIPZ PALMS FORWARD DUMBBELL CURLS 5x8 -BENCH DIPS 5xFailure TRISET 2: -BARBELL FAT GRIPZ CURLS 3'' NEGATIVE 5x8 -REVERSE GRIP BENTOVER PUSHDOWN 5x15 -EZ BAR REVERSE CURLS 5x15 . No-lockout. Do 3 sets of 10. Banded leg press – Make sure you do plenty of warm ups. 3 total work sets. Squats – Do a few sets to get up to a hard working weight. Push to do more than you did last week.Week 4 Legs – 19 sets: Seated leg curls – 2-3 warm up sets. Once you get there. I want 4 sets of 8 with a 3 second descent. Your legs will blow up like balloons. Do sets of 8 up until you are at a weight that is a challenging 8. 1 total work set. then another drop and another 8 reps. I did 4 plates and 52 reps. 4 total work sets. then drop the weight and do 8. Nothing fancy here. Do 1 set balls out. . Get to just above parallel. and put about 40% of the weight you can get 8-10 with on the sled. NOTE: Use two sets of monster minis (black bands) or 1 set of Pro minis (red bands) and one set of monster minis. Dumbell stiff legged deads – Do 4 sets of 8. Work the stretch. The minimum # is 40 reps. Go back to the leg press (with no bands). 4 total work sets. The first 40 I did nonstop. your legs will be tight and full of blood. just grind out the sets. 4 total work sets. stay and do 3 sets of 8 with it. So there will be 2 bands on each side. On the 4th set do 10 again. then let’s do a crazy drop set. and then do 25 partials out of the stretched position. Leg press – No this is not a typo. 14 sets / Shoulders – 12 sets / Triceps – 4 sets /Biceps – 5 sets Machine press – Do a few warm up sets to get started. Triceps - Vbar Pushdowns 4x20 . It’s kind of in between. don’t think front or side lateral. Biceps 5 sets:Rope Curls – 10 seconds rest between sets5 x 10 + 30 partials thrown in on final set. 8 total work sets via 4 supersets. not really straight out front. When you do the tricep sets come down to about 6 inches above your chest and pause for a second before firing the weight back up. 8 total work sets. Supersetted with Spidercrawls – Go up to above head. Try and keep arms straight. is that I want you to bump your reps by 2. We’ll count the last 3 sets as work sets. These will feel great. Use continuous tension on these. On these use a full range of motion with a flex at the end for 4 sets of 10. So picture your arms coming up the 10 and 2 o’clock position. 3 total work sets. Reverse band bench – Do 4 sets of 5. 4 total work sets. this week I want you to then move your grip in about 1-2 inches and focus on triceps for 4 additional sets. Keep your chin up. Use short red band. and down to belt level 3 times per set. 3 total work sets. and the will burn and pump like crazy. Flex hard. Incline barbell press – The only difference this week on the incline. Keep going until you can barely get 8. Do 4 sets of 12. and definitely not to the side. Use a weight you can get all your reps with ok! Also. Bent over rear dumbell raises – Do 3 sets of 20 reps of swings. and try and touch your chest to the floor on every rep. Chest . no locking out. Pyramid up on these doing sets of 8 this week. Stretch pushups – Do 3 sets to failure. and take to 1-2 inches above chest. 4 total work sets. Dumbellraises – On these. You can really stretch on the pad. You can sort of “unwind” your hand when you let the weight come back up and really get a good stretch. Don’t do these full range of motion. 10 sets of 10-30 reps. If you don’t have a cambered bar. Low rows – Do sets of 8 with a hard flex in the contracted position. 4 sets of 8 is plenty on these. Remember to keep your elbows up. Look at my YouTube video to see what I mean. kind of close (same as last week). 4 total work sets. and flex the crap out of your lower lat. If you don’t have a trap bar – do heavy dumbelldeads. but you have to have a cambered bar and be able to lean on a pad. Trap bar deadlifts – Work up to a tough 5 reps. Standing Calf Raises – 10 seconds rest between sets. Banded hypers – 2 sets of failure. These are on my YouTube channel as well.2 total work sets. Do 4 sets of 5 with it. do a chest supported row and emphasize the stretch and contraction for 4 sets of 12. Make sure your grip is supinated (palms up) when you flex at the end.Hold and flex glutes/erected. and drive your elbow straight down. . Remember to lean back a hair. and with the cambered bar you can get the bar way up and really get an unbelievable contraction in your lower traps and rhomboids. 4 total work sets. Use a grip where your palms face each other. I want you to work the upper half of the movement. 8 total work sets via 4 supersets.Back/Calves - 18 sets/6 sets Seated Calf Raises/Donkey Calf Raises 1 x 10-5-5 + 1x40 1x10-5-5 + 1x35 1x10-5-5 + 1x33 Chest supported Rhomboid Rows – This is an elbow up barbell row. Supersetted with One arm latpulldowns– Hit 8 reps on these. Abs SSET 1: V-ups/Banded Crunches: 2x20/20 SSET 2: Accentuated Swiss Ball Crunch x10/Banded Crunches x 15 (x2) . if not go back to the red pro mini. Make sure you flex at the top for 1'' second. Chest – 6-8 sets / Shoulders – 6 sets Rest on everything is no more than 45 seconds I want to back off on chest and shoulders a hair on the second workout this week FYI. 2-4 total work sets. 4 total work sets. Try to use some weight attached to you if you do over 15 reps. 3 total work set. Go up and down a wall three times for each set. Do 3 sets like this. Pec minor dips – 2-4 sets to failure.3 total work sets. Dumbell Bent over laterals – Do 1 warm up set then do 3 sets of 30 – full range of motion. Spidercrawls – Use the black short monster mini if you can. Machine press – Do a few warm up sets then hit some higher reps today. 4 sets of 15 with a good full range of motion. 4 total working sets. Immediately followed by Barbell curl – Do 8 reps on these with a 3 second descent. I want you to use the same weight you used last week for 8. 4 total working sets. Ok. Do sets of 15 on these.Biceps – 14 sets / Triceps - 14 sets/Calves – 3 sets Standing Calf Raise (triple Dropset. *Use a set of monster minis on these if you can. Notice how I bend over and let the bar come behind my head for a really good stretch. take the Grip4orce attachments off and hit 8 more reps with a normal speed. 2 second pause at stretch) 1x10 weight down x10 weight down x10 1 x10 weight down x10 weight down x 10 1 x10 weight down x10 weight down x 10 Superset #1 V-Bar pushdowns – Do a few sets to get warmed up. SSET with Smith machine JM press – Do these on an incline bench like in the Youtube video. BUT once you do your 8 reps. Immediately followed by Dumbell curl – Do 8 reps on these with a 3 second descent. 10 sets via 5 supersets. 10 sets via 5 supersets. Reverse grip pushdown – Look at my YouTube video on these. Do 5 rounds of the above after 2 warm up sets. Do sets of 15 on these this week. . Use the Grip4orce attachments. Use perfect form with a good flex at the top. Rest about 1 minute between sets. EZ bar preacher curl or Spider ez curls– Do 4 sets of 8. Do 4 sets of 8 perfectly controlled reps. Use the Grip4orce attachments. Do 5 rounds of the above after 2 warm up sets. then take off the Grip4orce attachments and do 6 more reps. Do sets of 12 on these with a good flex at the bottom. Once you do 8. let’s slow it down some now. Calves - 10 sets: Standing calve raises – Heavy weight on these this week. Do 2 sets. Immediately followed by Seated calve raises - I want you to do 35 reps on these. ------------------------------------------------------------------------------------------- . 2 total working sets. Do this twice this week on whatever days you want. Up and down with continuous tension. After a few warm ups do 8 sets of 8 with 45 second breaks! 8 total working sets. Week 5 Legs – 17 sets: Seated leg Curls or Lying Hamstring Curls – 2-3 warm up sets x15. Supersetted with (just walk over to the leg press. You can add weight as you go too. Work the stretch. These are just leg presses with a frog stance.4 total work sets. For each set I want you to do 8 full reps and then 15 partials out of the stretched position. It hurt. So go with a wide stance. Do sets of 15 nonstop. 6 working sets via 3 supersets. No bands this week. Do 4 sets like this. The leg press was all done with 5 plates. 3 total work sets. not down directly over your chest. and make sure your knees are traveling outside your body as you lower. I want to focus more on hams and adductors on these. 3 total work sets. but use a very close stance. Turn your toes out.toes out– Make sure you do plenty of warm ups. TC. Close stance Leg press – Ok back to the leg press. We’ll count the last 3 sets as working sets. with feet in the middle of the platform. Four your reference – on these I did squats with 3 plates. On these. Squats – Do a few sets to get up to a hard working weight. 3 and a quarter. . and 4 plates for my sets. I want sets of 8 on these. Dumbell stiff legged deads – Do 3 sets of 10. no need to rush). Frog stance leg press feet high. Do sets of 12 until you can barely get 12. your legs will be tight and full of blood. try to get just a tad below parallel.wide. Try to get 30 or so reps a set. Rest about 60 seconds between sets. unless you think you can handle the short black band. On that 4th set. and 6. Just keep up doing perfect sets of 8 until you get to a challenging weight. 3 total work sets. Use short red band. Once there. 4 total work sets.Chest - 13 sets / Shoulders – 11 sets / Triceps – 2 sets Flat dumbell press – Well not totally flat. put 25’s under the end of the bench where your head will be for a slight incline.5 total work sets. 3 total work sets. Bent over rear dumbell raises – Do sets of 15 reps with a full range of motion. Try and keep arms straight. On these get a good stretch and drive to ¾ lockout doing sets of 10. . after you do 6. 15. Do a few warm up sets to get started. We’ll count the last 3 sets as working sets. Incline Smith press – Work your way up doing sets of 8. 3 total work sets. Decline Smith press – I want the following rep scheme. 6 ways – I can’t believe how bad these burned this week. Do 5 sets of 10. Supersetted with Spidercrawls – Go up to above head. then take some weight off and widen your grip and pump out reps to failure. do 3 sets of 8 with it. Stretch pushups – Do 3 sets to failure. 6 total work sets via 3 supersets. and do not lock out. and try and touch your chest to the floor on every rep. 12. Use continuous tension. and down to belt level 3 times per set. take some weight off and do another 6-8. Close grip pushups – Do 2 sets to total failure. Keep going up until you can’t get 10. Use good controlled perfect form. Don’t let the bar touch your chest. Keep your chin up. 9. 2 total work sets. 4 total work sets. I just posted a new video of these on my YouTube channel fyi (it’s the drop set). On the 4th set. Explode on these. do 3 sets of 8 with it. Back - 22 sets Smith machine bent over rows – After a few warm ups. Do 5 sets of 5 with it. Reeves deadlifts – Work up to a tough 5 reps. Supersetted with Dumbell pullovers – Do 10 reps a set.2 total work sets. Use a grip where your palms face each other. Banded hypers – 2 sets of failure. then drop weight and go to failure. kind of close. Once there. 8 total work sets. Really focus on driving your elbows up hard during these. Don’t do a slow motion muscle up kind of rep. do 6 reps. . 8 total work sets via 4 supersets. do sets of 8 working up to a tough weight. Parallel grip pulldowns – Do sets of 8 with a hard flex in the contracted position. Then add some weight and do 3 sets of 3. drop weight and do 6 more reps. 9. 4 total work sets. Dumbell side laterals – Do 5 sets of 10 with 45 second breaks between sets. 1 total work set. cut it in half and do 10. 5 total work sets. 20. and 6. 3 total work sets. . Destroyer set – Rear delt swings lying face down on incline utility bench. Just keep the bar moving up and down. On every rep flex at the top for 1 second. I want your chest FULL of blood. cut it in half and do 30. Don’t lockout. Swing a heavy weight for 60 reps. Decline Smith machine – Rep scheme is 30. Rep scheme is 15.Chest - 7 sets / Shoulders – 6 sets Machine press – Do a few warm up sets then hit pyramid up. Use a neutral grip if you can (palms facing each other). 12. 10. Immediately followed by Hammer curl – Do 8 reps on these. After a few warm ups do 8 sets of 8 with 60 second breaks! 8 total working sets. 12 sets via 6 supersets. Just crank them out with continuous tension. Go to failure. Use the Grip4orce attachments. Rest 60 seconds and lighten the weight up considerably. Rest 90 seconds between supersets. Up and down with continuous tension. Do 5 rounds of the above after 2 warm up sets. I want you to get 25-35 reps on this. Immediately followed by Seated calve raises - I want you to do 25 reps on these. Immediately followed by Bench dips – Take 3 seconds to lower yourself on every rep. Reverse grip pushdown – Just like before. Do sets of 8 on these with a good flex at the top. Do 2 sets. Machine curls – Do 1 set with a heavy weight for 6 reps and try to lower the weight as slow as you can. Do 4 sets. -Do 6 rounds of the above after 2 warm up sets. -This combo will smoke your bis and forearms. 10 sets via 5 supersets. lean down and let the bar come behind your head so you can stretch out your tris. Calves - 10 sets: Standing calve raises – Heavy weight on these again this week. 2 total working sets. 2 total working sets.Biceps – 14 sets / Triceps - 14 sets Superset Barbell curl – Do a few sets to get warmed up. Do 15 reps on each set. Your tris should be on fire. Superset V bar pushdown – Do a few warm up sets then do sets of 10 with a hard flex at the bottom on these. . These are really tough with the Grip4orce. Use the Grip4orce. 4 total working sets. when you know it’s your last one. Just do a standard pyramid doing 10 reps until you get to a weight that you can barely do for 10 reps. 4 total work sets. use heavy weight. 4 total work sets. start doing working sets of 8 with deep reps. 4 total work sets. and do 4 sets of 10 reps. and 415 for 8. 4 total work sets. Leg extensions – On these. For example on these I did 315. . No bands this week either. On this last set of 10. I want you to kick the weight up as hard as you can. drop the weight and do 8 more. drop the weight and do 8 more. Do 12 reps. your legs will be tight and full of blood. kick hard. You don’t have to pause or squeeze. Work the stretch. For the first 3 sets I want you to do 12 full range of motion reps. get out of the machine after the set and then proceed to do a walking lunge with just your bodyweight for 20 steps on each leg.Week 6 Legs – 16 sets: Lying leg curls – 2-3 warm up sets. but they felt awesome with the overload of blood in my legs. So again. but do try and get just a tad below parallel. Leg press – Make sure you do plenty of warm ups. You only need to do the set of lunges after the last set on the leg press. Use a heavy weight on these. These will actually blow your quads up. Dumbell stiff legged deads – Do 4 sets of 10. On the last one we are going to do a drop set with partials. 375. It was real tough after all the other stuff. You don’t have to bury these. Squats – After 1-2 lighter sets. We’ll call this 4 working sets. Do 3 sets of 8 pyramid style. then do 25 partials out of the stretched position. and try to hold the weight still for a half second at the top. I prefer these be done with a FLAT hammer press. do 3 sets of 6 with it. 6 total work sets . Chin up mini death – Do 2 sets of chins wide. The contraction on these is awesome.Chest - 15 sets / Shoulders – 8 sets / Back– 6 sets Banded hammer press – After several warm ups. 4 total work sets. 3 total work sets. Take each set to failure. Failure as in you can’t get any more reps with good form. Take these up to eye level. then do 2 with a moderate grip (palms down. Front raises – Do these with a bar. Give each rep a 1 second flex at the top. Let’s do 2 today. Keep your chin up. Don’t let the bar touch your chest. Use continuous tension. a decline will do. Reverse band bench press – Do 5 sets of 5 on these as we usually do. but if you don’t have one. Once there. Stretch pushups – Do 3 sets to failure. I especially like the full chest contraction on the flat hammer machine these days. remember to only let your arms go back to 45 degrees. Incline barbell press – Work your way up doing sets of 6. Just keep up doing perfect sets of 6 until you get to a challenging weight. and if you don’t have one of those either. Dumbell side lateral raises – Do 4 sets of 10 reps with a full range of motion. I want you to do 4 sets of 8 on these. 3 total work sets. NOT failure as in get sloppy and keep going. 5 total work sets. Place your hands out wider than shoulder width. not up). Full chin up death is 4 sets of each position. Don’t overstretch and injure your shoulder at the bottom. an incline one will do. Use good controlled perfect form. 4 total work sets. and do not lock out. 4 total work sets. and try and touch your chest to the floor on every rep. Do 4 sets of 12. If you are using the flat or decline one. then do 2 sets with a close grip (palms facing each other). . Do 4 supersets for 8 total working sets. and then let is stretch you out big time at the top. Make sure you stretch good at the bottom. Revers hypers – Do 15 reps of these. Your lower back should be on fire and extremely pumped from this combo. Heavy partial pulldowns – This is the style where you use a really heavy weight and pull the bar to only the top of your head. Hold the weight at the top for 1 second this week. do sets of 10 working up to a tough weight. Barbell shrugs – Go heavy. 4 total work sets. do 8 reps. 5 total work sets. it was awesome. If you don’t have a reverse hyper do a banded regular hyperextension. We actually used a Farmer’s walk piece of equipment to do these this week. then drop weight and go to failure. drop weight and do 8 more reps. Do 4 sets of 8 like this. Once there. Do 5 reps on these. Do 5 sets of 8 like this. do 3 sets of 10 with it. Immediately followed by Partial deadlift from the top – Only work the top part of the movement.Back - 25 sets Smith machine bent over rows – After a few warm ups. 4 total work sets. Dumbell rows – Do 4 hard sets of 10 reps. 4 total work sets. Relax your scapulae on that side and feel everything stretching out. On the 4th set. Really focus on driving your elbows up hard during these. I want you to do 8 sets of 8 with this. cut it in half and do 10. In between each set of machine presses do the over and back rope stretches. 8 total work sets. Use a neutral grip if you can (palms facing each other). Destroyer set – Rear delt swings lying face down on incline utility bench. 3 total work sets. just keep continuous tension on the muscle. Cage press – I want 6 sets of 6 on these today. 1 total work set. This week you don’t have to pause. 6 total work sets. .Chest - 8 sets / Shoulders – 10 sets Machine press – Do a few warm up sets then hit pyramid up to a weight that is a tough 8 reps. cut it in half and do 30. Dumbell bent over laterals – Do 3 sets of 25 with 90 second breaks between sets. Swing a heavy weight for 60 reps. Do 10 reps. Barbell reverse curls – Do 3 sets of 10 on these with the Grip4orce. Try to use more weight than you did the last time you did these ok. Your tris should be on fire. 3 total working sets. then repeat this process 2 more times. 3 total working sets. Use the Grip4orce attachments. Do 3 sets. Go to failure. Do 4 rounds of the above. Barbell preacher curls – Do 3 sets of 8 and still use the Grip4orce for these as well. Do sets of 8 on these with a good flex at the top. Immediately followed by Seated calve raises - I want you to do 10 heavy reps on these. These will be tough after the bench dips. Do 5 rounds of the above after 2 warm up sets. Use the Grip4orce. Rest 90 seconds between supersets. 10 sets via 5 supersets. That is one set. Man these were hard. Immediately followed by Smith machine JM press w/ bands – Do sets of 8 on these.Biceps – 16 sets / Triceps - 14 sets V bar pushdown – Do a few warm up sets then do sets of 10 with a hard flex at the bottom on these. 8 sets via 4 supersets. Do 6 working sets and only take 30 seconds between sets. 3 total working sets. Dumbell curl – Do a few sets to get warmed up. Calves - 5 sets: Standing calve raises – Back to the fun stuff. Immediately followed by Barbell curl – Do 6 reps on these. It felt like my brachioradialis was completely isolated. Bench dips – Take 3 seconds to lower yourself on every rep. 3 total working sets. then hold at the top for 10 second. Do the reps nice and slow and feel your triceps get demolished. I could only come up about 90 degrees. 6 total working sets. Adjust the weight so that you are hitting 10 reps each time. .