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 postion throughout the enitre 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 straight just as you would a press. You are not switching the weight so just rep to failure.
2. TEMPO 5-2-1-0 Bench Press (DB or Barbell or Smith)
NOTE: 5-2-1-0 Tempo is a 5 sec Eccentric (lowering the bar), 2 sec PAUSE on the chest, 1 sec Concentric (pressing up), and 0 means just right back down after that. Obviously this is a ton of time under tension so maybe about 50% of a 1 rep max. If you can handle more of course move up.
3. SS* DB Incline Press / Reverse Incline Alternating Front and Lateral Raise
NOTE: The Corssbody Cable Fly, you are just doing one arm at a time, flying motion from low to high, but crossing over the midline of your body. So dont stop at the middle, since you are doing single arm you can reach almost to your opposite shoulder. Do both arms with the fly, and then go straight to a cable shoulder press. Stand whereever feel comfortable you could be facing the pulley, perpendicular to the pulley, or even back to pulley. Keep hand in neutral (palm facing in) position.
NOTE: Deficit Pushup just elevate both hands on two dumbbells or plates to get a range of motion for your shoulders.
NOTE: use assistance if you can not get more than 6.
NOTE: elbows high and wide and pull up towards your chest for the Wide grip seated cable row. Elbows tucked and keep them close to your sides for the underhand row.
NOTE: Elbows tucked and pull bar back to your belly button. I want your grip inside your shoulders. Little more narrow than normal.
NOTE: For the leaning Wide Grip Lat Pulldown, I just want you leaning back at a slight angle, keeping elbows wide pullback toward your collar bone to hit upper traps, rear belt, supra/infra spinatus. Then turn around for the behind the Neck, elbows come straight down to sids, with a ever so slight lean forward to get it behind your head.
NOTE: Pull towards your chest for the high pulley row and pull towards belly button for the Low pulleu row.
NOTE: really pull that arm as far back behind you for the straight arm putdown. Hold and squeeze each rep.
1. Leg Extensions (warmup)
NOTE: every 10 reps switch your toes (straight, in, out). Rest when you need.
2. Squats (heels elevated, high bar)
3. Anderson Squat (Dead Stop Pin Squat) - 3-2-1-0 TEMPO
NOTES: 3 sec eccentric, dead stop on pins for 2 seconds, 1 second explosive up. The primary benefit of dead-stop training is that it shuts off the stretch reflex so that it doesn't offer any assistance during the hardest phases of the lift. Powerlifter will use this technique at working at getting out of the hole. Get stronger at the weakest part of your squat.
4. SS* Seated Box DB Squats / KB or DB Sumo Squat Jumps
NOTE: keep the stride very short to target quads more
6. SS* Leg Extension / Goblet Squat (heel elevated)
FINISHER: 4 MIN Tabata on Assault Bike ( 20 ON / 10 OFF)
NOTE: You have 8 rounds of this. You will have to pace yourself just a little bit or you will die by round 3. So go hard, maybe like 85-90%, leave a little in the tank so you can make it through all the rounds.
NOTE: The Row and Facepulls you are just moving the pulley from low position to a high position.
NOTE: Jose 45’s, you are doing 15 pulsing at the bottom, 15 pulsing at the top, 5 regular reps, 5 HOLD for a 2 count, then 5 regular. This is just like 21’s but more reps :)
3. SS* Strict Shoulder Press (machine or DB) / Plate Raise drop set
NOTE: If you can not do plates or there isn’t good numbers to drop. Use a single dumbbell instead of plates.
NOTE: if you have a seal row or want to make one out of a raised flat bench, for sure do it. I love the seal row because it take your lower back out of the movement and makes it supper concentrated on rear delts and upper back.
NOTE: for the overhead tricep extension, pulley is at a low setting, lean over, hands start behind your head and extend up straighten elbows and flick wrists out. You can also use a band instead
2. SS* Banded Barbell Curl / Close Grip Bench Press
NOTE: Banded Barbell Curl https://www.youtube.com/watch?v=BX0cMiw-Gxg
NOTE: I load one to two 45lb plates on my lap. I go pretty much until failure, drop them off my lap and go to failure...BUT if you have a partner, have partner take one plate off, rep to failure, take another plate off and rep your bodyweight to failure.
NOTE: Skull crushers you lay back on the incline, bar comes back behind your head.
5. ABS : 30 each exercise x 3 rounds
1. Leg Curls (warmup)
NOTE: rest as you need
4. SS* Hip Banded RDL / Hip Banded Jump Squats
5. Deficit Reverse Lunge / Single Leg DeadLift
NOTE: You don't need to be very high for the deficit reverse lunges just like 6 inches.
6. TS* BOOTY BLASTER CIRCUIT: 3 Rounds
NOTE: Glute Bridge Abduction, you stay in a glute bridge and just do the knee abductions.