Day 4 (Squat Every Day) Arms Emphasis

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

  

C. Superset

Four sets of,

28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)

Push-Down x 20

  

D. Giant Set

Three sets of,

Preacher Curl x 12 close, 12 wide 

Bench Dip x 20 

Reverse Curl x 12 

Day 30

A. Warm-up 

3 sets jumping jacks x 10 

3 sets agility ladder x length 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle 

2 sets of 20 yard carioca

2 sets of 20 yards backward run 

1 set of fire hydrants x 8

1 set of forward hip circles x 8 

1 set of backward hip circles x 8

1 set of side leg raise x 8

2 sets of band shoulder external rotation x 10

2 sets of band shoulder row x 10

2 sets of band pull-apart x 10 

B. Incline Bench 

Do 3 warmup sets of 5 reps.

Perform 4 sets of 10 with your 10 RM.

C. One Arm Dumbbell Row 

1 x 8 (warm-up) 

4 x 8 

D. Superset

Cable Tri-cep Push-down (4 x 12)

Dumbbell Hammer Curls (4 x 8)

E. Core Superset

Decline Sit-Up (3 x 15)

Med Ball Slam (3 x 20)

Day 56

A. Squat

Pause Front Squat Heavy Single

B. Bench

Bench Press (10-8-6-4-4)

C. Accessory Work

Three sets of,

Single Arm DB Row x 10

Rest 30s

Band Pull-Aparts x 25

Rest 30s

D. Vanity Work

Three sets of,

Tricep Push-Downs (20 full reps + 20 1/4 reps)

Rest 30s

Cable Curls x 12

Rest 30s

Day 190

A.) Bench

3 x Max Rep Barbell Bench Press at 60% of 1RM

B.) 4 Supersets of:

Neutral Grip Lat Pulldown x 10

TRX Scarecrow x 12

C.) 4 Sets of:

L-Seated DB Press x 8

D.) Vanity Work (Superset)

DB Hammer Curl x 10

Rope Tricep Push-Downs x 15