The Table

Monday SHOULDER/BACK

  • LAT pulldown (using blue band and PVC)
    warmup (fast)
  • MILITARY PRESS
    push head through push up over head, not forward
  • SINGLE HAND MILITARY DB or KB in one arm, sitting and press up
  • SHOULDER RAISES
    1. FRONT RAISE
    2. SIDE RAISE
Optional - ABS

Eg. 15-9-6-3 scheme

  • Toes to rings
  • Dragon Flags
  • Russian Twist
  • GHD

Tuesday LEGS/QUADS)

  • GOBLET SQUATS
    Few reps, 30 sec in squat position, few reps (with KB)
  • SQUATS
    Preferably at lower weight
    Either WITH PAUSE
    Or HIGH REPS
    Or PULSATING
  • SLED PUSH
    Either SLED SPRINTS
    Or HEAVY SLED PUSH
  • WEIGHTED BOX STEP UPS
    DB or KB in one arm in front rack position (on one shoulder)

Wednesday SHOULDER/BACK)

  • GHD BACK EXTENSION
    Holding KB/DB/barbell on back
    Remember to hold your body in top position for a few secs every rep

  • DB FLYS (STANDING - lighter)

  • DB FLYS (BENT - heavier)

  • BARBELL ROWS

  • DB/KB ROWS

  • 3x20/22/24
    SHOULDER RAISES
    (ALTERNATING) 1 side, one front, one side… THIS SHOULD BURN

Optional

TRAPS w (heavy) KBs

Thursday CHEST/BI/TRI)

  • BENCH PRESS (BARBELL) (sometimes do decline bench press with more weight)

  • INCLINE DB BENCH PRESS

  • TRICEPS W/ BAND supeset W MAX PUSHUPS … don’t be a fucking beta and properly do push ups until you burn out

  • C2B PULL UPS

  • PULL UPS DROP SET
    As many pull ups possible with 14lb ball, 10lb ball, then straight away as many as possible with no weight, red band, blue band, purple band

Friday LEGS/HAMMIES)

  • STIFF LEG DEADLIFT

  • DEADLIFT
    LOW WEIGHT HIGH REP

  • RDLS w KB
    Old onto something with other hand

  • HIP THRUST

  • Then EITHER:

    1. SQUAT DROP SET
    2. SQUATS (PAUSED)
Optional Extra - BICEPS
  • 21s
  • Sitting one arm
  • Over GHD
  • Normal

Saturday CHEST/BI/TRI)

BENCH or ⇊

Optional

SO bench drop set INSTEAD of BENCH

  • INCLINE DB BENCH PRESS

  • TRAP BAR ROWS SUPERSET W/ DIPS

  • RING ROWS SUPERSET W/ PUSH UPS

  • B GRIP PULL UPS

  • 90DEGREE PRESS DB

Optional
  • SLED PULL - rope
WeekREPS OF MOST THINGS
13×10
23×12 / 3×14
3Add weight
Then repeat from week 1