2) 8 inclined bench KBELL rows
        – 8 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

3) 7 inclined bench KBELL rows
        – 6 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

4) 6 inclined bench KBELL rows
       – 5 inclined bench KBELL shrugs
       – 4 more rows
       – 10 pull-ups

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Using straight bar with thick band abide the knee, feet wider than shoulder width, perform an RDL. Think press the knees out
– 5 sets 8-10 reps

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* This is the cable version of an underhand chest press. This is not a chest fly.
Set the stability pad to lower back, must be a pad on lower back. Place feet out in front to force upright position.
Set the cable handles to upper rib area.

1) Drive out with a fully supinated grip. Use power to drive forward, then towards the top of the rep, think “squeeze my chest together as hard as I can”
Control the negative.
This exercise is about discipline and control.
Lazy reps give you lazy results.

5 sets 8-10 reps.
On final set do a drop set until failure

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• 4 sets 10-12 reps, drop set until failure on final set

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• 2 minutes rest, 4 Full rounds 

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Ok, let’s get this correct as we head into the New Year.
#1 question I get is “I do tons of heavy shoulder presses, my shoulders don’t grow.”

Well yeah, the anterior deltoid which is the “front” deltoid you are working when you shoulder press is a tiny little muscle that adds no shoulder width.

You want big impressive shoulders?
** Work them from the back to the front.
• Specifically load them in the fully shortened position seen here in video (1)
• Finish in the lengthened position seen in video (3)
**Now, what changed in videos (1,2,3)??
• Looks like the exact same movement right?
Yes, the only thing I changed was the angle of the bench.
• I started with the bench almost completely upright, putting the posterior deltoid in its shortened state.
• I then lowered the bench to 45 degrees in video (2) and around (15) degrees in video (3)
Renrmber “A muscle is strongest where its longest” which is why we finish when fatigued in the lengthened positions 

Position (1)

Position (2)

Position (3)

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2. 35 pushups/ 10 pull-ups, 25 crunches, sled push down, sled pull back to start. 45 seconds rest (4 times)

3. Back squat: 1.5 X your body weight on the bar: 6 reps, sled push down, sled pull back to start: 45 seconds rest, (4 times)

4. Inclined bench smith machine press: Put your body weight on the bar, do 8 reps, drop to floor, do 8 clap pushups: 45 seconds rest (4 times)

5. Heavy simultaneous dumbbell curl, into standing shoulder press: 8 curls into 8 presses, now lay back on inclined bench and do 8 dumbbell skill crushers: 45 seconds rest (4 times)

6. Hanging from chin up bar, do a straight leg lift, feet to hands, 10 reps, then 8 pull-ups: 45 seconds rest (4 times)

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2.5 speed

8% incline

5 minutes

Inclined treadmill jog

8.5 speed

12% incline

8 minutes

1) Standing straight bar curls 12 reps

    Lying on inclined bench, straight bar skull crushers 12 reps

    *superset, zero rest, 5 ROUNDS

2) Seated BICEP KNEE CURLS: 10 reps (start with the Dbell next to the knee cap, means you have to push elbows forward)

    Lying flat, Dbell skull crushers 10 reps

    *superset, no rest, 5 ROUNDS

3) Set inclined bench to around 30 degree angle

Chest on inclined bench, spider curls 10 reps

Flip over with back on inclined bench, do drag curls 10 reps

10 skull crushers

Drop to floor and do 25 crunches

Superset all of these, zero rest, 3 FULL ROUNDS

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Find whatever you can to perform a weighted squat:
6 sets of 15 reps
30 seconds rest

Stiff leg RDL’S with straight bar or DUMBELLs
5 sets of 8-10 reps
30 seconds rest

Seated calf raise, weights on knees
5 sets 20 reps with 25 plates under toes

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