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@jackedindian
LATS Focus | 06 April 2022 Wednesday
Prep Work:
P1. Mobility, Dynamic Stretches, etc.
Repetition Effort:
A1. Straight Arm Lat Pulldowns / Pullovers 4 sets x 20 reps
A2. Pull-ups BW x 2 reps x 4 sets done explosively
B1. Lat Pulldowns 4 x 10
B2. One Arm DB Rows 4 x 20
C1. Chest Supported DB Rows 3 x 12
C2. One Arm Low Pulley Rows 3 x 12
Main Event:
D. Bent Over Barbell Rows 5 x 5 then 1 all out heavy balls to the wall set for 10-12 reps to Failure
CHEST + TRICEPS | 05 April 2022 Tue
Prep Work:
P1. Mobility, Activation, etc.
P2. Pushups BW x to Failure
Main Event:
A. Incline BB Bench Press work up to heaviest set of 5 reps
Repetition Effort:
B1. Flat DB Press 4 x 12
B2. Cable Crossover Flyes 4 x 15
C. Incline Smith Machine Bench Press 3 x 20, 15, 10
D1. Flat Smith Machine Close Grip Bench Press 4 x 10
D2. One Arm Cable Pushdowns 4 x 20 slow and controlled
DEADLIFT Day | 04 April 2022 Mon
Prep Work:
P1. Mobility, Activation, etc.
P2. Cable Facepulls 2 x 25
P3. X Band Walks No.1 x 20
Main Event Work:
A. Above the Knees Rack Deadlifts work up to heaviest set of 4 reps
B. Snatch Grip Deadlifts off the Floor 5 sets x 5 reps
Repetition Effort Circuits @ 3 rounds each:
C1. One Arm DB Rows 3 x 20
C2. Seated Cable Rows 3 x 20
C3. Hyperextensions BW x 15
03 April 2022 Sunday
It is an off day so rest and relax!
ARMS | 02 April 2022 Saturday
Pre-Exhaustion:
P1. One Arm DB Preacher Curls 2 x 15
P2. One Arm Cable Overhead Extensions 2 x 15
German Volume Training
A1. Barbell Reverse Grip Curls 10 x 10
A2. Barbell Overhead JM Presses 10 x 10
B1. One Arm Cable Curls 3 x 15
B2. One Arm Cable Pushdowns 3 x 15
LEGS | 01 April 2022 Friday
Pre-Exhaustion and Prep Work:
P1. Mobility, Dynamic Stretches, etc.
P2. Goblet Squats 5 x 10
P3. Hanging Gorilla Crunches 3 sets
P4. Forward Jumps 4 sets x 6 reps
Main Events:
A. Barbell Back Squats 5 x 5
B. High Box Wide Stance Squats 4 x 8
Repetition Effort:
C1. Seated Leg Curls 4 x 12
C2. Walking Lunges 4 x 8
D1. Seated Leg Extensions 4 x 12
D2. Leg Press 4 x 20
Calves @ 2 seconds at the top and 2 seconds at the bottom Holds:
E1. Standing Calf Raises
E2. Seated Calf Raises
Shoulders + Upper Back | 31 March 2022 Thursday
Pre-Work:
P1. Mobility
P2. Pushups 1 set to Failure
Circuit for 3 Rounds:
A1. Band or Cable Facepulls x 25 reps
A2. Band Pullaparts x 50 reps
A3. Band Y Press x 25 reps
A4. Incline Bench DB Y Raises x 15 reps
Main Events:
B. Seated Barbell Shoulder Press or High Incline Barbell Shoulder Press 3 sets x 3-5 reps
C. High Pulls 10 sets x 3 reps going minute on the minute
D. Super Heavy Barbell Shrugs 5 sets x 5 reps with 1 second hold at the top of each and every rep
Repetition Effort Circuit @ 2 Rounds:
E1. Standing DB Shoulder Press x 15 reps
E2. DB Side Delt Raises with Partial ROM (take a heavy Dumbbell) x 15 reps
E3. One Arm Cable Side Delt Raises x 15 reps (Full ROM)
PRESS Training | 30 March 2022 Wednesday
P1. Mobility, Activation, etc.
P2. Pushups to Failure x 1 set
A. Incline Bench Press 3 x 3 using the same weight
B1. Standing DB Shoulder Press 5 x 8 using the same weight
B2. Parallel Bar Dips 5 x ?? take it to Failure
C1. One Arm DB Hammer Curls 3 x 8-12
C2. One Arm Cable Pushdowns 3 x 8-12
D1. One Arm DB Preacher Curls 3 x 10
D2. One Arm Cable Overhead Extensions 3 x 12-15
E. Smith Machine Close Grip Bench Press 1 top set of 20-30 reps to Failure
LAT FOCUS | 29 March 2022 Tuesday
P1. Mobility, Dynamic Stretches, etc.
P2. Cable Palloff Press 2 sets
A1. Straight Arm Lat Pulldowns / Pullovers 4 x 20 A2. Pull-ups 4 x 2 very explosive off the bottom and hold at the top for 2 seconds
B1. Lat Pulldowns with slight hold 4 x 20 B2. Chest Supported DB Rows 4 x 15
C1. Pendlay Rows (Deloaded Barbell Rows) 4 x 8 C2. One Arm Low Pulley Rows 4 x 15
D. Weighted Pull-ups 4-5 heavy sets of 2-3 reps
E. Reverse Hyperextensions against Bands 3 x 12 or Hyperextensions 3 x 12
DEADLIFT Day | 28 March 2022 Monday
P1. Mobility Drills, Dynamic Stretches, etc.
P2. Kneeling Cable Crunches 3 sets x 15-20 reps
P3. Back Crawls
P4. X Band Walks
P5. Cable Facepulls 2 sets
A1. Hyperextensions 3 sets x 15 reps
A2. One Arm DB Rows 3 x 25
B1. One Arm High Pulley Rows 3 x 25
B2. Incline DB Shrugs with Hold at the Top for 3-count 3 x 12
C. Snatch Grip Deadlifts off the Floor 5 x 5 working up to the best set of 5 reps
D1. Seated Leg Curls 3 x 12
D2. Leg Press 1 x 30
D3. Calf Raises 3 x 10
OFF | 27 March 2022 Sunday
Sunday will be an off day because Monday is Heavy Deadlifts again.
BACK Training | 26 March 2022 Saturday
P1. Mobility, Dynamic Stretches, Activation work, etc.
P2. One Arm Suitcase Dumbbell Farmer’s Walks 2 sets x 10-20 steps (focus on your core and keep it braced and tight)
A1. Straight Arm Cable Pullovers (Standing) 3 sets x 25 reps
A2. Pull-ups 3 sets x 2 reps using Explosive (but strict) force and holding at the top for a 3-count
B1. Lat Pulldowns 3 x 20
B2. One Arm DB Rows 3 x 25
C1. Barbell Rows 3 x 6-10 reps going very heavy
C2. One Arm Low Pulley Rows 3 x 15-20
D1. Hyperextensions 3 x 12-15
D2. Hyperextended Cable or Dumbbell Rows 3 x 12-15
25 March 2022 Friday
25 March 2022 Friday
ARMS
P1. Mobility, etc.
sets x reps
A1. One Arm Cable Pushdowns 3 sets x 20 reps
A2. One Arm DB Hammer Curls 3 x 20
A3. One Arm Cable Overhead Extensions 3 x 20
A4. One Arm DB Preacher Curls 3 x 12
A5. Barbell Overhead Tricep Extensions 3 x 10
A6. Barbell Reverse Grip Curls 3 x 12
B1. Weighted Dips 4 x 5-8 reps (GO HEAVY)
B2. One Arm Cable Curls 3 x 5-8
24 March 2022 Thursday
24 March 2022 Thursday
LEGS
P1. Mobility, Activation, Dynamic Stretches, etc.
P2. Cable Palloff Press 3 sets x 12-15 reps
A1. Seated Leg Curls 3 x 15-20 slow controlled reps
A2. Bulgarian Split Squats 3 x 5-8 reps
B1. Seated Leg Extensions 3 x 15-20 slow controlled reps
B2. Reverse Lunges 3 x 5-8 reps
C. Super Wide Stance Barbell Box Squats 4 x 12
D. Leg Press 2 x 25-30 reps
E. Walking Lunges 2 sets to death reps
F. Calf Raises 4-6 sets x 10-15 reps with holds at the top and bottom and very slow controlled reps throughout.
23 March 2022 Wednesday
23 March 2022 Wednesday
SHOULDERS
P1. Mobility, Activation Work, etc.
P2. Push-ups 1-2 sets to Failure
P3. Banded Jackknife Pikes or Hanging Gorilla Crunches 2 sets x 5-8 reps
sets x reps
A1. Band Pullaparts 3 x 50
A2. Band Facepulls 3 x 30
A3. Band Y Press 3 x 30
A4. Lying Down Incline DB Y Raises 3 x 12
B. Overhead Press (Strict with a Barbell) 3 x 3-5
C. High Pulls 10 x 3 with 60 second break between sets
D1. DB Side Delt Raises Partial ROM 4 x 20-25
D2. One Arm Cable Side Delt Raises Full ROM 4 x 12-20
22 March 2022 Tuesday
22 March 2022 Tuesday
CHEST + ARMS Training
P1. Mobility, Activation Work, Dynamic Stretches, etc. P2. Push-ups 1-2 sets to Failure
A. Incline DB or BB Bench Press - work up to heaviest set of 6-8 reps
B. Flat DB or Smith Machine Bench Press - do a Rest-Paused set of 12-15 reps in the first mini-set: https://www.youtube.com/watch?v=eVaZnQdeFb0
C1. Parallel Bar Dips either Weighted or BodyWeight only for 3 sets to Failure or 5-8 reps if you add weight C2. One Arm DB Hammer Curls 3 x 10-12
D1. One Arm Cable Overhead Extensions 3 x 15-20 D2. One Arm DB Preacher Curls 3 x 8-12
E1. One Arm Cable Pushdowns 3 x 15-20 E2. One Arm Cable Curls 3 x 15-20
21 March 2022 Monday
21 March 2022 Monday
DEADLIFTS & BACK Training
P1. Mobility, Activation Work, Dynamic Stretches, etc. P2. Hanging Gorilla Crunches 2 sets x 5-10 reps focus on squeezing your core P3. Cable Facepulls 2 sets x 20-30 reps P4. X Band Walks 1-2 sets to get the hips nice and warm: https://www.youtube.com/watch?v=0PHk5ePgzak
A. Snatch Grip Deadlifts - work up to your heaviest set of 5 reps in 5 sets B. Rack Deadlifts - work up to your heaviest set of 8 reps in 4 sets
C1. Chest Supported DB Rows - 3 sets x 8-12 reps C2. Cable Upright Rows - 3 sets x 8-12 reps
D. Hyperextensions - 3 sets x 12-15 reps
E. Chinese Arches - 2 sets x 45 second holds focus on squeezing your Glutes and Abs: https://www.youtube.com/watch?v=zKYfj72n8_w