plete both arms each set 3 BB Dead Rows 3 x 8 use 60 of 1RM rest 60 seconds

Plete both arms each set 3 bb dead rows 3 x 8 use 60

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plete both arms each set 3. BB Dead Rows - 3 x 8 (use 60% of 1RM) (rest 60 seconds between sets) POWER LADDER 1 x (Base = 2 at 2/4/6 reps each, Beast = 4 at 2/4/6 reps each, TOTAL BEAST = 4 at 2/4/6/8 reps each ) Rest twice as long as it takes to complete each rep tier explosively 4A. Plyo Pullups (Base Mode - Plyo Inverted Rows) 4B. Plyo Pushups 4C. Split Squat Jumps DAY 16 - BEAST REGENERATION DAY 18 - BEAST REGENERATION Reconnect: 1. Band Pull Aparts - 3-4 x 15 (15 sets of 1 mentality!) Recirculate: CHOOSE CONDITIONING Reconnect: 2. Hip Band Ladder - 2-3 x Ladder to 10 (alternate steps in each direction) Recruit: AB SHUFFLE WORKOUT Reconnect: 3. Rotator Cuff ER - 3-4 x 15 each arm (15 sets of 1 mentality!) DAY 19 - TOTAL BODY WORKOUT III BEAST STRENGTH SETS BEAST SIZE SETS POWER LADDER TOTAL BEAST LEVEL * Perform to failure using a weight that you an manage without a spotter * Perform to failure using a weight that you an manage without a spotter Barbell Squats - 4 x 6-8 RM* TOTAL BEAST: Perform as 10-12RM HELL Set for 6 Minutes. 30 second rests within. OITT throughout. Squat Pin Press ISO - 2 x 6 reps (6 second max iso hold) Rest 30 seconds between ISO sets Barbell OHP - 4 x 6-8 RM* TOTAL BEAST: Perform as 10-12RM HELL Set for 6 Minutes. 30 second rests within. OITT throughout. Leaning Pushout ISO - 2 x 6 reps (6 second max iso hold) Rest 30 seconds between ISO sets Barbell Rows - 4 x 6-8 RM* TOTAL BEAST: Perform as 10-12RM HELL Set for 6 Minutes. 30 second rests within. OITT throughout. Bent Row Pin Pull ISO - 2 x 6 reps (6 second max iso hold) Rest 30 seconds between ISO sets Barbell Hip Thrusts - 3 x 10-12 RM* Weighted Dips - 3 x 10-12 RM* Barbell Curls - 3 x 10-12 RM* BEAST STRENGTH SETS BEAST SIZE SETS BEAST ISO SETS TOTAL BEAST LEVEL Reconnect: 1. Band Pull Aparts - 3-4 x 15 (15 sets of 1 mentality!) Recirculate: CHOOSE CONDITIONING Reconnect: 2. Hip Band Ladder - 2-3 x Ladder to 10 (alternate steps in each direction) Recruit: AB SHUFFLE WORKOUT Reconnect: 3. Rotator Cuff ER - 3-4 x 15 each arm (15 sets of 1 mentality!) Dylan Klaus dylanklaus2323 @ gmail.com Ponchatoula, La
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5 5 WEEK 4 - STAGE 2: BE AX ST RISING DAY 22 - TOTAL BODY WORKOUT I Alternating Reverse Barbell Lunges - 4 x 6-8 RM* TOTAL BEAST: Perform as 10-12RM HELL Set for 6 Minutes. 30 second rests within. OITT throughout. Leg Lockout ISO - 2 x 6 reps (6 second max iso hold) Rest 30 seconds between ISO sets EZ Bar Tricep Extensions - 4 x 6-8 RM* TOTAL BEAST: Perform as 10-12RM HELL Set for 6 Minutes. 30 second rests within. OITT throughout. Triceps Groundbreaker ISO - 2 x 6 reps (6 second max iso hold) Rest 30 seconds between ISO sets DB High Pulls - 4 x 6-8 RM* TOTAL BEAST: Perform as 10-12RM HELL Set for 6 Minutes. 30 second rests within. OITT throughout. Cable High Pull ISO - 2 x 6 reps (6 second max iso hold) Rest 30 seconds between ISO sets Deadlift - 3 x 10-12 RM* DB or BB Bench Press - 3 x 10-12 RM* Weighted Chins - 3 x 10-12 RM* BEAST STRENGTH SETS BEAST SIZE SETS BEAST ISO SETS TOTAL BEAST LEVEL DAY 24 - POWER DAY II 1. Cyclone Ninja Box Jumps (Box Jumps - Base Mode) - 3 sets of 45 seconds each (rest 60 seconds between) 2. Barbell Hang Clean and Press - 4 x 6 (use 70% of 1RM) (rest 60 seconds between sets) | Base Mode - DB Hang Clean and Press - 4 x 6 each arm - com-
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  • Winter '17
  • Michels
  • kinesiology, Barbell, Weight training, Bench press, Military Press, Dylan Klaus

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