GS #24 – CHEST ON CHEST
2 SETS EACH GHD: 15 reps Back Extensions: 15 reps Rotator Cuff 20 Reps THEN: Walking Lunges: 2 minutes (1 set) SQUAT: Front Squat or Back Squat: 1-count pause — Your Choice: 1, 1, 1, 1, 1,...
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GET STACKED #23 – TUESDAY
3-4 SET SUPERSET GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes SQUAT: Front Squat or Back Squat: 1 count pause — Your Choice: 1, 1, 1,...
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GET STACKED #19 CHEST DAY
UPPER BODY SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below) ILLEGALLY WIDE GRIP BENCH PRESS 8 sets...
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HEAVY CHEST — HEAVY BACK — SIZE ON
3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle...
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Heavy Back – Heavy Chest
3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle...
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I CAN’T BELIEVE THIS PUMP
FRONT SQUAT *No belt ; Work to a 1 Rep Max *1,1,1,1,1,1,1 CHEST & BACK WARMUP PUMP — 4-6 SET SUPERSET Push-ups: 20-30 reps *Use a deficit (Use Push up rack or dumbbells) Pull-ups: 10-20 reps...
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GS #11: CHEST PUMP IS REAL
FRONT SQUAT *Work up to a 1 Rep Max with 1 Second Pause ; No belt *1,1,1,1,1,1,1 reps INCLINE BENCH PRESS: 1-2 sets 28 Method Warmup 7 regular reps, 7 reps slow up and down, 7 1/2...
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