Activations/prep

A1 rack incline barbell press – 1 sets, 5-8 reps, 3 minutes rest before top set

B1 rack incline barbell press – 6-10 reps
B2 ring flys – 8-10 reps
4 rounds, 2 minutes rest between rounds

C1 DB top half laterals – 10-12 reps
C2 rack iso DB laterals – as long as possible
C3 iso rack laterals (BW) – as long as possible
2 rounds, 2 minutes test between rounds

D1 DB top half laterals – 10-12 reps
D2 rack iso DB laterals – as long as possible
D3 iso rack laterals (BW) – as long as possible
D4 ring rear delts- 6-10 reps
D5 band face pull – 20+ reps
3 rounds, 60 seconds rest between rounds

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

A1 DB banded press – 8-10 reps
A2 banded press (2 second hold at top) – 8-10 reps
A3 DB press (bottom half only) – AMRAP

*I know what you’re thinking: OH. DANG. Is it just me, or does my pec cleavage look extra-glorious right now?…dont worry, it’s not just you.

Activations/Prep

A1 barbell military rack press – 2 sets, 5-10 reps, 3 minutes rest before working sets

B1 ring dips – 6-10 reps
B2 band fly – 8-12 reps
2 rounds, 3 minutes rest between rounds

C1 ring dips – 8-12 reps
C2 ring flys – 6-10 reps
C3 band flys – 6-10 reps
2 rounds, 2 minutes rest between rounds

D1 Iso rack laterals – 2-3 sets, 10+ reps*, 90 seconds rest between sets
*Top half laterals first. Rack isometronics with dumbbell to failure. Drop the DB rack isometronic to failure

E1 banded DB close-grip press – 8-10 reps
E2 banded extensions 8-10 reps
E3 DB close-grip press – AMRAP
2-3 rounds, 60 seconds rest between rounds

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

Bands (elite pro resistance mini and pro resistance light – band set)
– Rings
– BFR straps
– DBs
– Barbell/plates (consider one set of bumper plates). Collars.
– Adjustable bench
– Power rack
– Leg machine (leg press, hack)
– Dual cable stack

Bars
– Olympic bar
– Swiss bar
– Trap bar

Accessories
– Daisy chains
– Carabiners
– Cuffs
– Bar pad
– Balance pad (s)
– Tbar multi grip handle
– Ab pad/mat
– Tbar rack attachment
– Band loops
– Deadlift blocks
– Yoga blocks
– Calf block
– Attachment handles (like for cables)
– Ham glider
– Ankle weights
– Foam rollers
– Plyo box

Cardio
– spin bike
– Kettle bells

Prep/activations

A1 reverse band incline smith – 2 sets, 6-10 reps, 3 minutes rest between sets

B1 machine press – 3 sets**, 6-12 reps, 2 minutes rest between sets
**drop sets on the last two working sets

C1 roller cable flys – 2-3 sets**, 8-20 reps, 2 minutes rest between sets
**drop sets in last two working sets

D1 cable Y-raise – 2-3 sets, 8-20 reps, 2 minutes rest between sets
**drop sets in last two working sets

E1 cable cross triceps extensions- 10-12 reps
E2 rope overhead extensions- 10+ reps
2-3 sets**, 2 minutes rest between sets
**drop sets on last round

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

Activations

A1 single leg banded DB calf raise – 2-3 sets, 6-20 reps*, 2 minutes rest between working sets
*double drop: dumbbell first, then band, then body weight

B1 seated banded calf raise – 2-3 sets, 20-40 reps*, 60 seconds between working sets
*drop set: drop the DB

C1 calf walk of shame (banded) – 60-90 seconds
C2 body weight calf raises – 50+ reps
1 round, immediately following the last set of seated calf raises

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

Activations/prep

A1 pull ups (rings if you have them) – 5-8 reps
A2 3-way lying delt – 8-10 reps each position
2 sets each, 2 minutes rest between exercises/rounds

B1 pull ups (rings if you have them) – 5-8 reps
B2 3-way lying delt – 8-10 reps each position
B3 crunches – 8-15 reps*
B4 banded pushups – 20+ reps*
B5 hanging/rotating/half pull-up leg raise – 8-10 reps
3 rounds, 60 seconds rest between rounds
*drops sets, rep ranges include drops

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

A1 ring dips – 2 sets, 5-8 reps, 2-3 minutes rest between sets

B1 ring dips – 6-10 reps
B2 ring flys – 8-12 reps
B3 ring Y-raise – 8-12 reps
B4 ring triceps extensions 8-12 reps
3 rounds, 90 seconds rest between rounds

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

Activations/prep

A1 neutral grip chins – 5-10 reps
A2 rack military press – 5-10 reps
3-4 rounds, 90 seconds rest between rounds

B1 tbar rows – 6-10 reps
B2 chest supported “top half” DB rows – 10-15 reps
B3 incline DB laterals – 6-10 reps
B4 “top half” incline DB laterals – 10-15 reps
3-4 rounds, 60 seconds rest between rounds

C1 wall/rack hammer curls – 8-10 reps
C2 incline DB curls – 10-12 reps
C3 close grip push-ups – 10-12 reps
C4 band press downs – 20+ reps*
3-4 rounds, 30 seconds rest between rounds
*including partial reps

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

(to open links please long click/press in app)

Things you can still improve now:
– Improve waist control (there is no such thing as permanently “making your waist smaller”)
Waist & Ab Training Video

..and this is the exact brand ab mat I bought, but anyone is fine:
https://www.amazon.com/gp/aw/d/B01L8T7EMI/ref=yo_ii_img?ie=UTF8&psc=1

– Improve your (active) ROM quality/control. Especially end range joint/muscle control.
BROGA Video

– The above ???? will likely improve “flexibility” and potential “fix” joint/muscle pain (individual depended) (look to activations/prep/unfockers)

– Improve your posing/presentation (consult with Terrence)

Terrence Instagram

– Get leaner

– Use BFR/occlusion training this is the brand I bought, but if they are unavailable, get whatever:

https://www.amazon.com/stores/node/12021746011?_encoding=UTF8&field-lbr_brands_browse-bin=BFR%20BANDS&ref_=bl_dp_s_mw_12021746011

– Fix your sleep (Dr Dean consult)
– Fix your gut (get a consult with Dr Dean)
Dr Dean Instagram

– Improve cardiovascular capacity
– Improve “mind muscle connection”