Deadlift grip, difference between alternated grip and pronated?

Is feeling contractions side to side the same important?

Difference between slight incline/decline on bench for chest?

Are rest times important for hypertrophy?

Is butt wink a sign that you’ve gone past active range?

Are there days you feel like crap? How do you stay motivated?

How do you know if you’re overtraining?

Thoughts on snatch grip deadlift?

Can losing every day improve your physique?

Do most people actual apply the answers to these questions?

What’s my training split look like right now?

What is Joe Bennett’s version of functional or functional training?

Have you seen the research showing benefit to intra set flexing.

Opinion of resistance bands combined with free weights?

Recommendations on rollers, massage, etc?

If you could only do two biceps exercises?

DB pullovers best for triceps, lats or pecs?

Best type of stretching, yoga? For bodybuilders?

Getting back into training after injury or long break?

Do you periodize your training? Different phases?

Activations/Prep

A1 ring chins – 2 sets, 5-8 reps, 2 minutes rest between sets

B1 ring chins – 5-8 reps
B2 ring chins (band/deload) – AMRAP
B3 kneeling band pull down – 20+ reps
1-2 rounds, 60 seconds rest between rounds

C1 ring rows – 2 sets*, 6-10 reps, 2 minutes rest between sets
*drop set to BW

D1 ring rows – 8-10 reps
D2 barbell rows – 8-10 reps
1-2 rounds, 60 seconds rest between rounds

E1 RDLs – 1-2 sets, 5-8 reps, 3 minutes rest between sets

Biceps BFR

***all sets listed are working sets. Always take as many warmup sets as needed

Activations/Prep

A1 ring dips – 5-8 reps
A2 ring flys – 5-8 reps
2 rounds*, 2 minutes rest before working sets
*drop sets on both exercises, for both working sets

B1 banded DB push-ups- AMRAP
B2 banded DB floor press – AMRAP
B3 banded flys – AMRAP
B4 DB floor press – AMRAP
1-2 rounds, 90 seconds rest between rounds

C1 rack military press- 5-8 reps
C2 band rear delt fly – 10-15 reps
C3 bent elbow fly – 10-14 reps
C4 banded overhead press – AMRAP
1-2 rounds, 90 seconds rest between rounds

D1 DB triceps extensions- 10-15 reps
D2 Tasmanian Triceps scorchers – AMRAP
1-2 rounds, 60 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 Bridges – 4 sets*, 8-30 reps*, 90 seconds rest before working sets
**first two sets with barbell, next two sets 3 positions with glute-loop. Hip extended abduction, abducted bridges, seated abduction. 3rd set with heavier loop 10 reps each positions, 4th set with lighter loop 15-20 reps each position

B1 reverse lunges (or sub with walking lunges) – 2 sets*, 10 reps each leg, 90 seconds rest between sets
*extend both sets with drop sets to body weight, another 10 reps each leg

C1 leg press (or sub with hip dominant back squat) – 2 sets, 8-15 reps, 90 seconds rest between sets

D1 band leg extension- 10-20 reps
D2 band lying leg curls – 10-20 reps
2 rounds, 60 seconds rest between rounds

***All sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 wide grip pull ups – 2 sets, 5-8 reps, 2 minutes rest before working sets

B1 wide trip pull ups – 6-10 reps
B2 trap 3 – 20 reps
2 rounds, 2 minutes rest between rounds

C1 2-position ring rows – 2 sets*, 5-8 reps**, 2 minutes rest between rounds
*drop set after first working set
**reps in each position

D1 ring rows – 6-10 reps
D2 incline bench barbell rows – 6-10 reps
2 sets, 2 minutes rest between rounds

E1 DB prone rear delt – 10-15 reps
E2 band prone rear delt – 10-20 reps*
2 sets, 1 minute rest between rounds
*including partials

F1 standing spider curls – 10-15 reps
F2 rack incline curls – AMRAP
2 sets, 1 minute rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 neutral grip chins – 2 sets, 6-8 reps, 2-3 minutes rest before working sets

B1 Ring chins- 2 sets, 6-8 reps, 2-3 minutes rest before working sets

C1 wide grip chins – 2 sets*, 6-15 reps, 2-3 minutes rest before working sets
*last working set extend with drop set

D1 ring rows – 2 sets*, 6-15 reps, 2-3 minutes rest before working sets
*last working set extend with drop set

E1 barbell rows – 8-10 reps
E2 RDLs – AMRAP (right to form failure)
E3 banded deadlifts – AMRAP (right to form failure)
E4 band deadlift/shrug – AMRAP
E5 band shrugs – AMRAP (right to form failure)
1 sets, 2-3 minutes rest before working set

F1 concentration curls – 8-12 reps*
F2 banded incline curls – 8-12 reps
2 sets, 1 minute rest between rounds
*drop set after each set, shooting for another 8-12 reps

G1 DB wrist curls – 2 sets, 12-15 reps, 30 seconds rest between sets

***all sets listed are working sets. Always take as many warmup sets as needed