SMITTY WORKOUTS1A) Incline Heavy DB Bench, 8 sets x 8 reps1B)
Push-ups (with feet elevated), 8 sets x 20 reps1C) T-Bar Rows, 8
sets x 10 reps
2A) Flat Heavy DB Bench, 1 set x 5, 10, 15, 20, 25, 502B)
Pull-ups, 6 sets x 5-8 reps2C) BPA / Face Pulls, 6 sets x 20
reps
3A) Narrow Grip Lat Pull Downs (Heavy), 5 sets x 6-8 reps3B)
Seated Rows, 5 sets x 15-20 reps3C) Reverse Pec Deck / Prone DB
Posterior Flyes, 5 sets x 20
reps**************************************************************************************************************************************************************************************************************************Progressive
Dropset Technique:1A) Heavy barbell lift1B) Bodyweight exercise 2X
reps of 1A)1C) Isometric hold for 4X reps of 1A)
Here is what we did:CHEST1A) Barbell Bench Press, 5 sets x 5
reps1B) Push-ups (slow and controlled), 5 sets x 10 reps1C) Push-up
Iso-Hold (halfway down), 5 sets x 20 sec
SHOULDERS1A) Seated DB Military Press, 8 sets x 5-8 reps, no
rest1B) Piked Push-ups* (slow and controlled), 8 sets x 10-16 reps,
no rest1C) Seated DB Military Iso-Hold (halfway down)**, 8 sets x
20-30 sec at midpoint, 90-120 sec rest
* Piked Push-ups: Put feet on flat bench, pike your hips up and
put your head through your arms and perform a bodyweight military
press.
** Seated DB Military Iso-Hold: Take dumbbells you used for 1A)
(same weight) and hold them with your arms at 90deg. for the target
time (sec) halfway down in the military press movement pattern.
**************************************************************************************************************************************************************************************************************************1)
DB Military Press, 4 sets x 10 reps, 90 sec rest
2) DB High Incline Press*, 5 sets x 8 reps, 90 sec rest* lower 1
to 2 clicks from military press
3) DB Incline Press, 6 sets x 5 reps, 90 sec rest* lower 1 to 2
clicks from high incline press
4A) Lat Pull Downs, 4 sets x 30 sec iso-hold (with bar at
forehead), no rest go right to 4B)4B) Seated Rows, 4 sets x 20
reps, 90 sec rest* Increase weight on both exercises with each
set**************************************************************************************************************************************************************************************************************************1A)
Push-ups, 10 reps with 3-5 sec slow-eccentric1B) Push-ups, 10 reps
as fast as possibleGoal: 100 reps
Throw in this push-up challenge at the end of any of your
workouts and you are guaranteed to be ready for
summer!**************************************************************************************************************************************************************************************************************************Pre-Squat
Warm-up1A) Front (or Goblet) Squats, 3-5 sets x 5-10 reps (light
weight)1B) Lat Pull Downs, 3-5 sets x 10-20 reps (light
weight)**************************************************************************************************************************************************************************************************************************1A)
Wide-Grip Lat Pull Down Iso-Hold, 4 sets x 20 sec, no rest1B)
Seated Cable Rows, 4 sets x 20 reps, rest 90 sec
For 1A) Hold a lat pull down isometric with the bar below your
chin for 20 sec. Then immediately go to seated rows for 20 reps.
The goal is to increase the weight for each exercise on every
set.**************************************************************************************************************************************************************************************************************************Title:
Multi-Angle Nightmare
1) DB Military Press*, 5 sets x 8-10 reps* increase weight every
set
2) DB High Incline Press*, 5 sets x 8-10 reps* move angle of
bench down 1-2clicks from the military press setting,increase
weight every set
3) DB Incline Bench Press, 5 sets x 8-10 reps
4A) Seated DB Posterior Flyes, 3 sets x 10 reps4B) Seated DB
Internal/External Rotations, 3 sets x 10 reps4C) Seated DB Side
Laterals, 3 sets x 10 reps4D) Seated DB Front Raises, 3 sets x 10
reps
5A) Prone DB Rows, 5 sets x 20 reps5B) Prone DB Posterior Flyes,
5 sets x 20 repsrest 90-120 seconds after each giant set is
completed.**************************************************************************************************************************************************************************************************************************Workout:
SquatCity
Warm-up*1. Diesel Athletic Complex2. Hip External Rotation on
Bench3. Diesel Hip Complex4. Goblet Squats with Prying
Workout1) Box Squats, 10 sets x 2 reps (60-70% 1RM)
2A) Goblet Squats, 5 sets x 5 reps2B) Pull-ups, 5 sets x 8-10
reps2C) Face Pulls, 5 sets x 15-20 reps
3A) Barbell RDL's, 3 sets x 6-8 reps3B) 3D Hip Stretches on
Bench, 1-2 min
4) Sled Dragging (forward and backward), 1 set x 20 minQuick Gun
Show
1) IGYG EZ bar Curls Ladder: 2-20 reps
2) Plate Tricep Extensions on Incline: 5 sets x 10 reps, no
rest2B) Plate Press on Incline: 5 sets x 10 reps, 120 sec
rest**************************************************************************************************************************************************************************************************************************BICEP
BLASTERSetup the incline bench at approx. 45 degrees (or slightly
higher) and start with 20-25lb dumbbells to warm up.
Perform 5 reps for biceps curls and then hold your arms at a 90
degree angle with an isometric curl for 5 seconds.We started with
20lb dumbbells and hit 5 rounds for the set 5 reps followed by 5
second holds and then repeat 5 times. Then we increased the weight
5lbs and went again - all the way up to 40lb
dumbbells**************************************************************************************************************************************************************************************************************************TOTAL
BODY WORK OUTWarm-up1. Goblet Squats with Prying2. Ankle Mobility3.
Diesel Hip Complex
Workout
1) Deadlifts: 10 sets x 2 reps (75% of 1RM)
2A) Barbell Military Press: 5 sets x 10 reps2B) High Rep Shrugs:
5 sets x 30 reps2C) DB Posterior Flyes, 5 sets x 20 reps
3) Prowler: 10 runs x 40 yards
BICEP BLASTER1A) Chin-up Iso-Holds, 1 rep x 10-15 seconds
iso-hold with arms at 90 degrees1B) EZ Bar Curls, 20 reps (bar
only, slow tempo on eccentric)1C) Diesel Bicep Blaster, 3-4 rounds
x 5 reps followed by 5 sec iso-hold with arms at 90 degreesREPEAT 3
TIMES
* Perform 1A), 1B), and 1C) back-to-back with no rest, only
resting 180 sec after
1C)*************************************************************************************************************Brutal
Back Superset- Rest 2 min between sets1A) Lat Pull Down Iso-Hold,
10-20 sec hold (hold the bar below your chin)1B) Lat Pull Downs, 10
reps (reps are slow and deliberate)1C) Lat Pull Downs
(Slow-Eccentrics), 5 reps (pull the bar down hard, and raise slowly
for 3-5
sec)*************************************************************************************************************No
Coming Back
1) Incline Push-ups in the Rack*: 1 set x 100 reps* Set bar in
rack at waist height, perform 100reps in fewest sets possible,
resting as short aspossible.
2) Tricep Extensions*: 1 set x 100 reps* Perform 100 reps in
fewest sets possible,resting as short as possible. Pick a weightyou
can do at moderate intensity for 20normal reps.
3A) Incline DB Bench Press: 5 sets x 10 reps3B) Incline DB
Flyes: 5 sets x 10 reps3C) Band Pull Aparts: 5 sets x 20 reps*
Perform 3A), 3B), and 3C) back-to-backwith no rest. Rest only after
3C) for 2-3 min.
4A) Slow-Eccentric Push-ups: 5 sets x 5 reps*4B) Seated Cable
Rows: 5 sets x 10 reps* Lower each rep for a 3-5 second countand
drive powerfully back to lockout.
5) Barbell-only Curls: 1 set x 120 reps* Perform 120 reps in
fewest sets possible,resting as short as possible.Tricep
GauntletStack on the floor (in this order) a 45lb plate, a 35lb
plate, and a 25lb plate.
Lie on your back on the floor, grab the 25lb plate on the sides,
and perform tricep extensions where you keep your elbows facing the
ceiling and you lower the plate down until it touches the floor
before driving it back up.
Hit 20 reps with the 25lb plate grab the 35lb plate and repeat
for another 20 reps then 45lb plate for 20. Once you're done with
the 45, go back down to the 35lb, and then finally, the 25lb
plate.
Tricep Extensions: 25lb x 20 repsTricep Extensions: 35lb x 20
repsTricep Extensions: 45lb x 20 repsTricep Extensions: 35lb x 20
repsTricep Extensions: 25lb x 20 reps
Try to keep the rest to a
minimum**************************************************************************************************************************************************************************************************************************CHEST
ANNIHILATORTricep Gauntlet Tricep Extensions: 25lb x 20 repsTricep
Extensions: 35lb x 20 repsTricep Extensions: 45lb x 20 repsTricep
Extensions: 35lb x 20 repsTricep Extensions: 25lb x 20 repsClose
Grip Bench8x3Drop 5 add 5 Bench or DB Bench Press (Drop 10-20 add 5
acceptable)-Weight Sample below-Start with 5 Rep Max weightSet 1:
100lbs x 5 reps, rest 2-3minSet 2: 95lbs x 10 reps, rest 2-3minSet
3: 90lbs x 15 reps, rest 2-3minSet 4: 85lbs x 20 reps, rest
2-3minSet 5: 80lbs x 25 reps, rest
2-3min**************************************************************************************************************************************************************************************************************************
