NOTE: The difference between cable fly and cable press is the bend in the elbow. For the fly your elbow is slightly bent and it stays in that fixed position throughout the entire movement. Hands should be straight out in front of your chest and rotate wrists so that pinkys end together.
You will do 8-10 flys and then switch right into presses by bending your elbow on the way back and then as you push forward your elbows will straighten just as you would a press. You are not switching the weight so just rep to failure.
NOTE: Watch this video for glute bridge press position.
NOTE: Reverse incline you are using an incline bench an laying on it chest down for support. Watch this video for reference.
NOTE: The video for the shoulder press shows a seated variation, but you will be doing these STANDING. Get six reps and then drop the weight and do another 10 for every set.
NOTE: For the leaning Wide Grip Lat Pulldown, I just want you leaning back at a slight angle. Keeping elbows wide, pull back toward your collar bone to hit upper traps, rear delt, supra/infra spinatus. Then turn around for the behind the Neck, elbows come straight down to side, with an ever so slight lean forward to get it behind your head.
NOTE: Facepulls you are pulling up above your head with thumbs pointed back. You will do this STANDING, not seated like the demo shows. It should resemble a back double bicep at peak contraction. Then, keeping pulley at highest setting you'll go right into a high cable row, pulling back towards upper chest with elbows wide.
4. SS* Seated Incline Cable Straight Arm Pulldown* / Reverse Incline Bench Cable Underhand Pulldown
NOTE: Bring incline bench over to Cable. Set pulley to highest station, lay back on bench, grab bar, perform straight arm pulldown keeping back on bench. Then switch around with chest lying on bench perform under pulldown, pulling bar down in front of chest.
5. Standing One Arm Rotational Low Row (cable or DB)
NOTE: Standing Rotational Cable Low Row, you just keep pulley at the lowest setting. Start with palm facing the ground, as you pull back, you will rotate your externally rotate wrist so that palm faces up and elbow stay tucked close to body.
NOTE: Work your way up to a 5 rep max with warm up sets at lighter weight. 5 rep max is the heaviest weight you can do for 5 solid reps. After you do one set of your 5 rep max, you will then take 90% of that weight and do 3 more sets of 5 reps at the 90% weight. Biggest thing here is to not cheat yourself. This may take several sets working up your 5 rep max.
NOTE: Last set of leg press is just a drop set. Strip about half the plates of and get 10-12 more reps
3. Goblet Pistol Squat
NOTE: Use a wedge or plates underneath your heel if you lack flexibility in your ankle. If you want to add weight, just hold a dumbbell in a goblet position. Obviously you can also start with no weight if pistol squats are new to you. You can also hold on to something for balance if you need. Or if you want to add some stability, try doing pistol squats on the flat side of a bosu ball. You know your athletic ability and strength, so pick a variation accordingly for 8-10 reps per legs.
NOTE: Bottom partial squats, you are just coming down into a squat position and doing partial reps in a pulsing fashion at the bottom of the movement. Plyo Wide to Narrow squats, keep these quick! You aren't jumping high, just focus on going from a wide stance to a narrow stance.
NOTE: Im gonna leave it up to you for the DB Bulgarian Split Squat how you want to hold the dumbbells. You could use two and put one dumbbell in each hand which will help with balance. You can use two on top of your shoulders. You could use a single dumbbell and keep it in the hand on the same side as the leg that is working (which will isolate the outer sweep of the quad and make it easier to balance). OR you could hold one in the opposite hand of the working leg which will work a little core stability.
Im writing this a little differently because these are big Giant sets. So 1A, 1B, 1C, 1D is done in a big circuit (No rest between the exercises, similar to a superset or a triset). Rest after you finish each exercise of the ciricuit and then repeat (4 sets for each circuit). This I want you to go hard and as heavy as you can, and you should be able to get through this workout in roughly 45 minutes!!!!
NOTE: If training with a partner you could try the manual resistance lateral raise. Your partner will give you pressure on the way up and down and you need to fight against it both ways. If you do not have a training partner just do the resistance band lateral raises until failure
NOTE: These will be done STANDING. (some demo videos show sitting) You are going heavy for the DB Standing Strict Press, do 5-6 strict and if you can rep out a couple more using your legs for momentum. Then you will drop to a lighter weight for the Standing Arnold Presses.
NOTE: Close grip push-up keep elbows close to your body, don't let them go wide
NOTE: Skull crushers, keep arms slightly back. You don't want to have arms straight up and down with the weight, angle them back behind you so you always have tension.
NOTE: Alternating DB Curls, one arm stays in a FLEXED Hold. Start with arms up in a curl, one goes down and comes back up, then switch. 8-10 with each arm.
5. ABS: 3 Rounds
NOTE: if you have a resistance band, you can add it to your movements.
1. GS* BOOTY BLASTER CIRCUIT: 3 Rounds
NOTE: The Lateral Shuffle Steps you are breaking it up in 5’s. 5 shuffles left,5 squats, 5 shuffles right, 5 squats etc. In total you will be doing 20 shuffles and 20 squats.
NOTE: For the Reverse Hack, hinge at the hips and really let your butt drift back instead of straight down. Drop set on last two sets Every set you are going up in weight.
NOTE: If you do not have a vertical leg press, you can do this on a smith machine lying on the floor OR just do Leg Press with your feet high.
4. Deficit Barbell Sumo Deadlifts
NOTE: Elevate both feet on steps or plates for deeper deadlift and range of motion. These are higher reps but use heavy enough weight and really concentrate on getting those hips forward and squeeze your butt at the top.
NOTE: The Hypers are either banded and drop set to bodyweight OR use a weight and just hug it at your chest then drop set to bodyweight. Make sure the pad for the hyperextensions is low. It should be positioned at your hips. You want to ROUND your upper back over so that your head stays below your hip for the whole movement!!! It will make a huge difference.
4 Min HIIT: 20sec ON 10sec OFF
NOTE: You are going non-stop for 4 mins straight. First 20 sec is Assault Bike, then 10 sec off, basically to get ready for the next 20 seconds which is High Plank to Extended Plank. Then off for 10 then back to Assault bike. Its only 20 seconds at a time so you are doing as many as you can do!
AMRAP 16 MIN
NOTE: I use the same weight for everything. Around 35 lbs if using dumbbells, and 65-75lbs for a barbell.
Core Circuit: 3 Rounds x 30 sec each