Here's another week of base days. It's back to rest-pause for the intensity technique focus.
Legs: 22 sets
Lying Leg Curls
After a couple warm-up sets, do sets of 10 with solid form. Keep your torso pressed into the pad and flex hard at the top.
Straight into
Barbell Stiff Legged Deadlifts
Start with a couple warm-up sets to get to a good working weight. Keep in mind that your hams will be somewhat fatigued when starting the set. Do sets of 8, slow and controlled. Get a deep stretch at the bottom and come up to around 3/4 lock0ut. Use 25lb plates to allow for greater depth.
8 work sets from 4 supersets
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Barbell Front Squats
Start with a feeder set or two to get to a good working weight. Once ready, do these for sets of 8. Drop down deep and stop the concentric portion of the movement around 3/4 lock0ut.
Straight into
Barbell Back Squats
Use the same weight that you just did on front squats and knock out sets of 8-10. Drop to around parallel and don't lock0ut unless you need to. It's ok to start grinding towards the end to hit target reps.
8 work sets from 4 supersets
*Stretch your quads for 30 seconds each between supersets and start the next round when you feel ready to go.
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Leg Press
I want you to use green pro monster minis on each side for added resistance. Position your feet about shoulder width apart in the middle of the platform. Using constant tension, work your way up in weight with sets of 12 until you get to a tough 12 reps. Now, add another plate per side, and hit 12 reps...lock0ut for a quick break as needed. Add a plate per side again, and grind out 12 reps using the same approach. Rest 2 minutes between work sets, which will be your last 3 sets.
3 work sets
*Once finished, stretch each quad hard for 1 minute.
Cable Pull-Throughs
Do 3 sets of 10 with a full range of motion. Get a good stretch at the bottom and flex your glutes at the top as you drive your hips forward.
3 work sets
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Chest: 15 sets / Shoulders: 11 sets
Push-In Push-Ups
Let's get a strong mind-muscle connection and massive pump going right away. Create a slight incline by propping up one end of a flat bench. Grip the outsides of the bench with both hands and push them in, creating a lot of tension/pressure. Keep applying pressure as you lower your chest towards the bench. Pause for a second at the bottom, and then lift back up by trying to bring your hands together, as opposed to just pressing up like you would with a standard push-up. Take these to a rep or 2 short of absolute failure, which is probably around 8-10 reps if done correctly.
Straight into
Dumbbell Hex Press
Do these on a light incline, just like the previous exercise. Press the sides of the dumbbells together and keep pressure on them throughout the movement. Slowly lower the weight to your chest, pause for a second, and then press to lock0ut, flexing your chest as hard as possible for 2 seconds. Use a weight that you can maintain for sets of 10.
6 work sets from 3 supersets
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Incline Smith Press
Create a slight incline by placing a plate under one end of a flat bench or using an adjustable bench at its lowest incline. Take these down to a couple inches above your chest and press up to around 3/4 lock0ut. Work up in weight with sets of 16, 12, and 8. The set of 8 will be extended in a rest-pause style with a target of 13-16 reps. Take 15 deep breaths each time you rack the weight before continuing on towards your target reps.
3 work sets
*Perform a 45 second loaded stretch when finished: Hold dumbbells (about 20-35lbs) with a semi-neutral grip in the stretched position (bottom of pressing movement) while lying on a flat bench. Try to increase the stretch as you go.
Dumbbell Floor Press
These are done lying on the ground. Lower the weight until your elbows/triceps reach the floor, pause for a second, then press up hard to lock0ut. Work up in weight with sets of 12, 10, and 8. Your set of 8 will be extended in a rest-pause style, with a target of 12-15 reps. So, hit the tough 8, put the weight down (sit up), take 15 deep breaths, and then continue towards your target. You probably won't be able to use a ton of weight at this point.
3 work sets
*Have someone place the weight in your lap before leaning back into the starting position if needed.
*Perform a 60 second loaded stretch when finished: Hold dumbbells (about 20-35lbs) with a semi-neutral grip in the stretched position (bottom of pressing movement) while lying on a flat bench. Try to increase the stretch as you go.
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Machine Flyes (pec deck)
Do a set of 15, add a little weight for a set of 12, and then add a little more weight for a rest-pause set with a target of 12-16. Take 12 deep breaths between each leg of the rest-pause set. Don't throw away form for a couple of extra crap reps; keep focusing on flexing and stretching your chest.
3 work sets
*Once finished, hold a micro mini behind your back, stretching your chest for 2 minutes.
Rear Delt Machine Flyes (reverse pec deck)
Start with a pretty tough set of 20. Flex hard for split second in the contracted position and control the eccentric. You're going to hit another 3 sets of 20 reps, but with an additional 15-20lbs added to each. Whenever you reach technical failure on the 2nd set, count to 10, and then get back to work; on the 3rd set, count to 15, and on the 4th, count to 20.
4 work sets
Cage Press
Set the pins to around chin level for these. Press explosively and duck your head at the top while flexing your delts and traps hard. Lower the weight under control and don't let it bottom out before pressing back up (stop eccentric right before pins). Pyramid up in weight with sets of 16, 12, and 8. Now, do one more set in a rest-pause style with the weight that you left off with. Don't let the weight bottom out until a break is needed. Take 15 deep breaths between each leg of the set, and shoot for 14-17 reps.
4 work sets
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6 ways
Do 3 sets of 10 here. Focus on feeling your delts work through each range of motion.
3 work sets
Back: 19 sets
Lat Pulldowns
These are just your standard pulldowns with a pronated grip outside of shoulder width. Keep your chest up, drive your elbows down, and flex hard at the bottom. Work up in weight with sets of 16, 12, and 10. Now, add a little more weight for a final set, which will be done in a rest-pause style. So, hit as many reps as you can with solid form (about 8), take 12 deep breaths, and then get back to work. The target will be 14-18 reps.
4 work sets
*Once finished, secure your legs under the pads, hold on to the bar with straps, and let a good amount of weight stretch your lats for 30 seconds.
Barbell Deadlifts
Do each rep from a dead stop, as opposed to bouncing the weight or using a touch-and-go style. Stay tight and flex hard at the top of each rep. Work your way up with sets of 8, until you get to a pretty tough 8 reps with solid form. Now, do one all-out set to technical failure. Push yourself hard here, but don't get too sloppy. The last 3 sets will be considered your work sets.
3 work sets
*Once finished, hang from a rack with straps for 1 minute (bodyweight only).
Dumbbell Pullovers
Do 4 sets of 8 with strict form, increasing the stretch as you start to loosen up. Remember, stay in a range where tension is high (stop concentric around the top of your head), keep your lats tight, and don't let your triceps take over.
4 work sets
High-Pull Low Rows
Do these on a standard seated cable row setup with a rope attachment. Pull the rope up high toward your face and flex hard at the top as you tilt back slightly. Don't use a ton of momentum just so you can move more weight; focus on feeling your muscles contract. Do 4 sets of 12 here.
4 work sets
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One Arm Barbell Rows
Keep your form strict on these; stay tight, drive your elbow up, and flex hard at the top. Use 25lb plates (or 10lb plates if they can fit on the bar at heaviest weight) so you can really work the stretch at the bottom. You're going to pyramid up in weight with sets of 16, 12, and 8. After your set of 8, do a rest-pause set with the same weight. Take 15 deep breaths for your rest periods and shoot for 14-18 reps. Don't get sloppy on the rest-pause set; when you can't complete a rep with solid form, take a break.
4 work sets
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*Once finished, hang from a rack with straps and a weight belt for 1 minute (or as long as you can).
Biceps: 12 sets / Triceps: 16 sets
Barbell Curls
Start with 2 light warm-up sets to loosen up and get blood moving. Once ready, pyramid up in weight with sets of 15, 12, and 8. Now, use the weight that you just hit 8 with for a rest-pause style set. Shoot for 8 reps, 5-6 reps, 3-4 reps, and then 1-2 reps. Count to 15 (not 15 deep breaths) each time you reach failure before doing the next leg of the set.
4 work sets
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Dumbbell Curls
Do these from a seated position, alternating arms on each rep. Supinate your wrist as you curl the weight up and flex hard at the top. Do 4 sets of 10, with a double drop on the 4th set. Shoot for 8 reps per drop.
4 work sets
Lying EZ-Bar Curls
Prop up one end of a flat bench so you have just enough room to let your arms straighten out at the bottom of the movement. Do 4 sets of 12 with a controlled eccentric and a 1 second flex at the top. Squeeze your biceps hard.
4 work sets
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Rope Pushdowns
After a few warm-up sets, do sets of 10 with a hard flex at the bottom of each rep. Stand up straight and keep the rope close to your body this week.
Straight into
Overhead Band Extensions
Find something that you can loop a green pro monster mini around for these (I used the cable tower). Lean forward a bit and extend your arms out to about 3/4 lock0ut. On the eccentric, get a good stretch as you bring your arms back behind your head. Maintain sets of 10 here; adjust where you grab the band to alter difficulty.
8 work sets from 4 superset
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Machine Dips
If you have access to a HS dip machine use that, if not, any machine with a weight stack is fine. Pyramid up in weight with sets of 15, 12, 10, and 8. Your set of 8 will be extended in a rest-pause style with 15 deep breaths between each leg of the set. Flex hard at the bottom of each rep (it's ok to use constant tension on the rest-pause set, once you triceps are fatigued).
4 work sets
*If you don't have access to any dip machines, do bench dips with weight on your lap.
Seated Overhead Dumbbell Extensions
Use a seat with a back support for these. Hold one dumbbell with both hands (hands under inside head of dumbbell), lower it behind your head with a 3 count eccentric, pause in the stretched position for a second, and then extend your arms up to just shy of lock0ut. Do 4 sets of 10 as described.
4 work sets
