Tag Archives: squat everyday 4.0

Training: Back

5 SUPERSETS
Barbell Good Mornings
10 x 135lbs, (2) 5 x 225lbs, (2) 5 x 275lbs
DB Deadlift: 10 x 35lbs

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

5 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Training: Back

20 Minute Mobility/Foam Rolling

4 SETS
Ab Wheel: 30 reps

DEADLIFT Sumo
10 x 135lbs, 5 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 405lbs, 1 x 425lbs, 1 x 455lbs (missed)

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

3 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

FRONT SQUAT
(4) 5 x 185lbs

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Nutrition
11am – 12oz Ground Beef, 12 oz Broccoli, ½ cup Almonds
7pm – 12 Chicken Breast, 10oz Spinach, ¼ Butter

Training: Chest

BENCH PRESS: (wide)
(3) 10 x 135lbs
BOARD PRESS
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs

4 SETS
Regular & Neutral Grip on Flat Bench
Rep Progression (1-1, 2-2, 3-3, 4-4, 5-5) x 55lbs

4 SETS
Regular & Neutral Grip DB Incline Bench Press
Rep Progression (1-1, 2-2, 3-3) x 55lbs

4 SUPERSETS
Incline Hex Press: 15 x 35lbs
Incline Chest Flys: 15 x 35lbs

4 SETS EACH
Dips: 25 reps
Standing Hex Press: 25 x 70lbs
Single Arm Chest Press: 10 x 90lbs to Chest Press: 10 x 180lbs
Seated Machine Flys: 25 x 100lbs

High Bar SQUAT
10 x 135lbs, (2) 5 x 225lbs

ABS
Decline Sit-ups: 4 sets of 10 x 30lbs
Cable Crunches: 4 sets of 15 @ 150lbs

Speed Training

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 135lbs
Stiff Leg DB Deadlifts: 10 x 40lbs
Back Extensions: 20 reps
Toes to Bar or Ab Wheels: 10-20 reps

SPEED BOX SQUATS
8 SETS
2 x 315lbs

SPEED DEADLIFTS
8 SETS
2 x 365lbs

5 SETS
Reverse Hyper: 15 x 45lbs

4 SUPERSET
Ab Wheels: 15 reps
Weighted Low Back Extensions: 15 reps

CONDITIONING WALKING LUNGES
400m

Training: Shoulders & Arms

4 Sets
Standing Shoulder Press: 20 x 45lbs

6 SETS
Seated Arnold Press: (2) 8 x 60lbs, (2) 8 x 65lbs, (2) 8 x 70lbs

4 PUMP SETS
Y’s/Arrows/T’s: 10 x 25lbs

4 TRI-SETS
Preacher Curls: (3 count eccentric): 8 x 60lbs
Spider Curls Hammer: 15 x 25lbs
Spider Curls: 15 x 25lbs

4 Pump Sets
Incline Elbows Out Press: 10 x 40lbs
Incline Rollbacks: 10 x 40lbs

4 SUPERSETS
Heavy V-Bar Pushdowns: 10 x 200lbs
Single Arm Pushdown: 15 x 50lbs

4 SUPERSETS
D-Grip Tricep Extension: 15 x 120lbs
D-Grip Cable Overhead Extensions: 15 x 120lbs

3 Sets
Front Squat: 5 x 225lbs
4 Sets
Weighted Decline Sit-ups: 10 x 25lbs