A1 activations
***as many reps and sets as needed
B1 deadlifts – 1 set, 5-8 reps, 3 minutes rest before top set
C1 chest supported rows – 3 sets, 8-12 reps, 2 minutes between sets
D1 seated DB shrugs – 3 sets, 10 reps (5 second hold at the top of the concentric), 1 minute rest between sets
E1 trap bar farmers walk (DBs are fine if you don’t have a trap bar) – 3 rounds, 2 minutes between rounds
***sets listed are working sets. Take as many warm up sets as needed
A1 multi-direction ankle and rooting (card/coin/band under ball of foot)
B1 TVA contractions
C1 overhead core bracing
D1 banded rec fem extensions
E1 banded bridges (with bracing)
F1 banded frog thruster bridges
G1 VMO step ups
H1 front foot elevated split squat
I1 top half leg extensions
***every exercise 3-6 reps, 3-5 second holds, looking for “quality” contractions. Every exercise
for 1-3 sets, depending on current training spot.
Then proceed based on current situation:
If fkd-
BFR quads wrapped at a 7/10 use knee wraps if no BRF straps (leg X or BW squats) – 30, 15, 15, 15 reps, 30 seconds rest between sets (LIGHT, non-taxing load)
If in between-
Whatever ONE quad movement you can tolerate completely pain free (may just be in a specific ROM). Then build ONE, working set, and/or ONE exercise up per session. If you’re recovering.
If smash-ready (if above is just activation)-
Smash away
A1 seated (belt) leg curls – 3 sets, 8-12 reps, 3 minutes rest between working sets
B1 heel elevated safety bar squats – 3 sets, 6-8 reps, 3 minutes rest between working sets
C1 leg extensions – 1 sets***, 20+ total reps, 3 minutes rest before working set
***triple drop, 2-3 forced reps each, partials to finish
D1 banded leg press – 1 sets, 8-12 reps, 3 minutes rest before top set
****Every set listed is a WORKING set. Always take as many warm up sets as needed.
A1 activations
B1 incline barbell press – 2 sets, 5-8 reps, 3 minutes rest between working sets
C1 incline hammer strength – 2 sets, 5-8 reps, 3 minutes rest between working sets
D1 roller smith floor press – 10 reps
D2 smith floor press – 6-10 reps
D3 decline cable fly (between cables) – 10-12 reps
D4 defiance cable fly (step forward) – 10-12 reps
4 sets, 90 seconds between sets
***All sets listed are WORKING sets. Take as many sets as needed to warm up.
A1 shoulder girdle/front delt activation
****as many sets/reps as needed
B1 DB military press – 2 sets, 8-10 reps, 2 minutes rest between top sets
C1 lying cable cuff laterals – 2 sets, 8-10 reps, 2 minutes rest between top sets
D1 prone rear delt DB raises (top half) – 10-12 reps***
D2 prone rear delt DB raises (bottom half) 10-12 reps
2 sets, 2 minutes rest between top sets
***drop set (to another 8-10 reps)
E1 machine shoulder press – 10-15 reps
E2 band cuban rotation- 10 reps
E3 band face pull – 10 reps
E4 band rear delt – 10 reps
3 sets, 30 seconds rest between sets
****all sets listed are WORKING. As many warmup sets as needed
A1 high cable activation
***as many reps/sets as needed
B1 single arm DB preacher – 6-8 reps
B2 single arm cuff cable press down – 8-10 reps
2 sets, 2 minutes rest between working sets
C1 Swiss bar preacher – 8-10 reps
C2 Swiss bar incline press/extension – 8-10 reps
3 sets, 45 seconds between sets
D1 “incline” cable curls – 12-15 reps
D2 cable cross triceps extension – 12-15 reps
2 set, 30 seconds between sets
****all sets listed are WORKING sets. Take as many warm up sets as needed.
“How to align shoulders properly for pressing and flyes, and what to do when/if they start flaring up.”
“I am wanting to build a daily health regiment like the one here. Is it best to buy each compound like you have here. or go with a health pack like redcon1s medpak and test booster.”
“How do you know when you need a rest day versus being just overly tired/lethargic?”
“Would it be wise to omit overhead pressing exercises if your front delts are far more developed than your mid and rear delts?”
“your warm ups sometimes seem heavy enough to be a working set, why is it you dont count them as working?”
“Could you talk about Strength Training (sets with max intensity with long rest) VS Metabolic “Hypertrophy” Training (like trisets with short rest)?
Is Metabolic Training essential and do you suggest to keep it all year or to keep it more during cutting phase?”
A1 2-two activation
***as many sets/reps as needed
B1 single arm step-back row – 2 sets, 6-10 reps, 2 minutes rest before top sets
C1 single arm pull down – 2 sets, 6-10 reps, 2 minutes rest before top sets
D1 chest supported row – 2 sets, 6-10 reps, 2 minutes rest before top sets
*****All sets listed are WORKING. Take as many warm ups as needed.
A1 scap/bis/tris activations
***as many reps as needed
B1 single-arm preacher – 8-12 reps
B2 cable cross tri-ex – 8-12 reps
1 set, 90 seconds rest before top set
C1 seated cable “incline” curls – 8-12 reps
C2 seated overhead cable cross tri-ex – 8-12 reps
1 set, 90 seconds rest before top set
BFR (occlusion) superset 30, 30 – 30 sec rest – 15, 15
****all sets listed are WORKING. Always take as many sets as needed to warm up.
What’s the point of reverse bands, vs bands from the bottom?
When trying to keep training frequency high, what are the pros/cons or considerations when pairing body parts? (Frequency vs adequate stimulus)
Why do I almost never do flat barbell or dumbbell presses?
When is the best time to take products or supplements that clear blood sugar? (glucose disposal agents) Why do I generally not take them pre-training?
How many times do you typically repeat a particular workout before you are no longer significantly progressing?
Best type of carb for INTRA and POST training?
