Old School Iron Workouts Month 2 InkSaver [PDF]

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PHASE 2: MUSCLE BEACH

WEEK 5

DAY 29 - PULL (1A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 92.5% / 95% / 97.5% of 1RM for sets of 1 progressively. 1. Deadlifts x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. BACK: 1-2 ROUNDS 2A. Lat Pulldowns x 5 FF (form failure) 2B. DB Tripod Rows x 10 FF each arm (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Underhand Lat Pulldowns x 20 O.T.E (or til exhaustion) (using 1/2 weight of Lat Pulldowns) BICEPS: 2-3 ROUNDS 3A. DB/BB/EZ Strict Curls x 5 FF (form failure) 3B. Standing Alternating DB Curls x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB Hammer Curls x 20 O.T.E (or til exhaustion) (using weight from the Standing Alt. DB Curl) TRAPS: 2-3 ROUNDS 4A. Wide Grip Barbell Shrugs x 5 FF (form failure) 4B. Barbell Shrugs x 10 (w/ weight from Wide Grip Barbell Shrugs)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. Plate Trap Raises x 20 O.T.E. (or til exhaustion) (w/ 10lb or 25lb plate)

DAY 30 - PUSH (1A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 92.5% / 95% / 97.5% of 1RM for sets of 1 progressively. 1. Barbell Bench Press x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. CHEST: 1-2 ROUNDS 2A. DB Incline Bench Press x 5 FF (form failure) 2B. Floor Flys x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. DB Floor Press x 20 O.T.E. (or til exhaustion) (using weight from the Floor Flys) SHOULDERS: 2-3 ROUNDS 3A. DB Overhead Press x 5 FF (form failure) 3B. DB Side Laterals x 10 (using 1/2 weight of DB OHP - rounding down if needed)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Pike Pushups x 20 O.T.E (or til exhaustion) TRICEPS: 2-3 ROUNDS 4A. DB Lying Triceps Extensions x 5 FF (form failure) 4B. DB JM Press x 10 (using weight from the DB Lying Triceps Extensions)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. Bench Dips x 20 O.T.E (or til exhaustion) Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

9

PHASE 2: MUSCLE BEACH

WEEK 5

DAY 31 - LEGS (1A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 92.5% / 95% / 97.5% of 1RM for sets of 1 progressively. 1. Barbell Squats x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. QUADS: 1-2 ROUNDS 2A. Alt. Reverse DB Lunges x 5 FF each leg (form failure) 2B. DB Step Ups x 10 FF each leg (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. DB Jump Squats from Bench x 20 O.T.E. (or til exhaustion) (using weight from Step Ups) GLUTES/HAMS: 2-3 ROUNDS 3A. DB RDL's x 5 FF (form failure) 3B. DB Hip Thrusts x 10 (w/ weight from DB RDL's)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB Swings x 20 O.T.E (or til exhaustion) (using weight from DB RDL's) CALVES: 2-3 ROUNDS 4A. DB Single Leg Calf Raises x 5 FF each leg (form failure) (hold one DB) 4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (hold both DBs) (4 sec squeeze at top)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB Seated Calf Raises x 20 O.T.E (or til exhaustion) (w/ weight from 4A) (hold both DBs)

DAY 32 - OFF

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

10

PHASE 2: MUSCLE BEACH

WEEK 5

DAY 33 - PULL (2A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 95% / 97.5% / 100% of 1RM for sets of 1 progressively. 1. Deadlifts x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. BACK: 1-2 ROUNDS 2A. Seated Cable Rows x 5 FF (form failure) 2B. 1 Arm High Cable Rows x 10 each arm (w/ 40-50% weight of Seated Cable Rows)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Straight Arm Pushdowns x 20 O.T.E (or til exhaustion) (using weight from 1 Arm High Cable Rows) BICEPS: 2-3 ROUNDS 3A.Weighted Chins x 5 FF (form failure) 3B. DB Straight Bar Reverse Curls x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB Straight Bar Curls x 20 O.T.E (or til exhaustion) (using weight from the DB Straight Bar Reverse Curls) TRAPS: 2-3 ROUNDS 4A. Trap Pulldowns x 5 FF (form failure) 4B. DB High Pulls x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C.DB Seated Shrugs x 20 O.T.E. (or til exhaustion) (2x the weight of High Pulls)

DAY 34 - PUSH (2A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use Use 95% / 97.5% / 100% of 1RM for sets of 1 progressively. 1. Barbell Bench Press x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. CHEST: 1-2 ROUNDS 2A. DB Incline Static Press x 5 FF each side (form failure) (hold DBs at bottom) 2B. DB Incline Squeeze Press x 10 (with 50% weight of DB Incline Static Press)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Pushups x 20 O.T.E. (or til exhaustion) SHOULDERS: 2-3 ROUNDS 3A. DB Cheat Laterals x 5 FF (form failure) 3B. DB Front Raises x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Seated Rear Delt Rows x 20 O.T.E (or til exhaustion) (using weight from DB Front Raises) TRICEPS: 2-3 ROUNDS 4A. Tricep Pushdowns x 5 FF (form failure) 4B. Tricep Pushaways x 10 FF (form failure) 4C. Cobra Pushups x 20 O.T.E (or til exhaustion) Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

11

PHASE 2: MUSCLE BEACH

WEEK 6

DAY 35 - LEGS (2A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 95% / 97.5% / 100% of 1RM for sets of 1 progressively. 1. Barbell Squats x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. QUADS: 1-2 ROUNDS 2A. DB Bulgarian Split Squats x 5 FF each leg (form failure) 2B. DB Offset Lunges x 10 each leg (using one dumbbell from BSS weight)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. DB Goblet Squats x 20 O.T.E. (or til exhaustion) (using weight from DB Offset Lunges) GLUTES/HAMS: 2-3 ROUNDS 3A. Eccentric Only GHR's x 5 FF (form failure) (aim for 5-8 sec. eccentric on each rep) 3B. Slick Floor Bridge Curls x 10 FF (form failure) (aim for 3 sec. eccentric on each rep)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Frog Press x 20 O.T.E (or til exhaustion) CALVES: 2-3 ROUNDS 4A. DB Single Static Calf Raises x 5 FF each leg (form failure) (hold each rep for 10 sec. at top) 4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (2 sec. squeeze at top of each rep)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. Solo Donkey Calf Raises x 20 O.T.E (or til exhaustion) (keep knees locked and rep out explosively)

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

12

PHASE 2: MUSCLE BEACH

WEEK 6

DAY 36 - OFF DAY 37 - PULL (3A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 97.5% / 100% / 102.5% of 1RM for sets of 1 progressively. 1. Deadlifts x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. BACK: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR) 2A. Weighted Pullups x 5 FF (form failure) 2B. DB Pullovers x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Chest Supported Rows x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB Pullovers in each hand) BICEPS: 2-3 ROUNDS 3A. Barbell Cheat Curls x 5 FF (form failure) 3B. DB Waiter Curls x 10 FF

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Cross Body Hammer Curls x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB Waiter Curls in each hand) TRAPS: 2-3 ROUNDS 4A. Below the Knee Rack Pulls x 5 FF (form failure) 4B. Barbell Shrugs x 10 (using 1/2 - 2/3 weight of the Below the Knee Rack Pull)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB Urlachers x 20 O.T.E. (or til exhaustion)

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

13

PHASE 2: MUSCLE BEACH

WEEK 6

DAY 38 - PUSH (3A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 97.5% / 100% / 102.5% of 1RM for sets of 1 progressively. 1. Barbell Bench Press x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. CHEST: (OPTIONAL BASED ON FATIGUE FROM PR) 2A. Cable/Banded Low to High Crossovers x 5 FF (form failure) 2B. Cable/Banded Crossovers x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Kneeling Cable/Banded High to Low Crossovers x 20 O.T.E. (or til exhaustion) SHOULDERS: 2-3 ROUNDS 3A. DB Push Press x 5 FF (form failure) 3B. DB Scoop Press x 10 (using 1/2 weight of DB Push Press)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB "W" Raises x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB Scoop Press) TRICEPS: 2-3 ROUNDS 4A. DB/EZ Bar Skullcrushers x 5 FF (form failure) 4B. DB/EZ Bar Overhead Extensions x 10 (using one of the DBs from Skullcrushers)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB Kickbacks x 20 O.T.E (or til exhaustion) (using 1/4 weight of Overhead Extensions in each hand)

DAY 39 - LEGS (3A) CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 97.5% / 100% / 102.5% of 1RM for sets of 1 progressively. 1. Barbell Squats x 5/1, 5/1, 5/1

Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. QUADS: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR) 2A. Alt. Reverse Barbell Lunges x 5 each leg FF (form failure) (perform reverse lunges if bothersome to your knees) 2B. Barbell Pause Front Squats x 10 (using 30-50% less than on Alt. Barbell Lunges) (Hold each pause for 4 sec.)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Split Squat Hops x 20 O.T.E. (or til exhaustion) (right/left = 1 rep) GLUTES/HAMS: 2-3 ROUNDS 3A. DB Stiff Leg Deadlifts x 5 FF (form failure) 3B. DB Alternating Reverse Sprinter Lunges x 10 (w/ weight from DB RDL's)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Bridge and Reach Over x 20 O.T.E (or til exhaustion) (right/left = 2 reps) CALVES: 2-3 ROUNDS 4A. Barbell Calf Raises (Toes Out) x 5 FF (form failure) (4 sec squeeze at top) 4B. Barbell Calf Raises (Toes In) x 10 (w/ 3/4 weight from 4A) (4 sec squeeze at top)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB/BW Calf Jumps x 20 O.T.E (or til exhaustion) Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

14

PHASE 2: MUSCLE BEACH

WEEK 6

DAY 40 - OFF

DAY 41 - PULL (1B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 77.5% / 80% / 82.5% of 1RM for sets of 6 progressively. 1. Deadlifts x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. BACK: 1-2 ROUNDS 2A. Lat Pulldowns x 5 FF (form failure) 2B. DB Tripod Rows x 10 FF each arm (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Underhand Lat Pulldowns x 20 O.T.E (or til exhaustion) (using 1/2 weight of Lat Pulldowns) BICEPS: 2-3 ROUNDS 3A. DB/BB/EZ Strict Curls x 5 FF (form failure) 3B. Standing Alternating DB Curls x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB Hammer Curls x 20 O.T.E (or til exhaustion) (using weight from the Standing Alt. DB Curl) TRAPS: 2-3 ROUNDS 4A. Wide Grip Barbell Shrugs x 5 FF (form failure) 4B. Barbell Shrugs x 10 (w/ weight from Wide Grip Barbell Shrugs)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. Plate Trap Raises x 20 O.T.E. (or til exhaustion) (w/ 10lb or 25lb plate)

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

15

PHASE 2: MUSCLE BEACH

WEEK 6

DAY 42 - PUSH (1B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 77.5% / 80% / 82.5% of 1RM for sets of 6 progressively. 1. Barbell Bench Press x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. CHEST: 1-2 ROUNDS 2A. DB Incline Bench Press x 5 FF (form failure) 2B. Floor Flys x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. DB Floor Press x 20 O.T.E. (or til exhaustion) (using weight from Floor Flys) SHOULDERS: 2-3 ROUNDS 3A. DB Overhead Press x 5 FF (form failure) 3B. DB Side Laterals x 10 (using 1/2 weight of DB OHP - round down if needed)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Pike Pushups x 20 O.T.E (or til exhaustion) TRICEPS: 2-3 ROUNDS 4A. DB Lying Triceps Extensions x 5 FF (form failure) 4B. DB JM Press x 10 (using weight from the DB Lying Triceps Extensions)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. Bench Dips x 20 O.T.E (or til exhaustion)

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

16

PHASE 2: MUSCLE BEACH

WEEK 7

DAY 43 - LEGS (1B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 77.5% / 80% / 82.5% of 1RM for sets of 6 progressively. 1. Barbell Squats x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. QUADS: 1-2 ROUNDS 2A. Alt. Reverse DB Lunges x 5 FF each leg (form failure) 2B. DB Step Ups x 10 FF each leg (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. DB Jump Squats from Bench x 20 O.T.E. (or til exhaustion) (using weight from Step Ups) GLUTES/HAMS: 2-3 ROUNDS 3A. DB RDL's x 5 FF (form failure) 3B. DB Hip Thrusts x 10 (w/ weight from DB RDL's)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB Swings x 20 O.T.E (or til exhaustion) (using weight from DB RDL's) CALVES: 2-3 ROUNDS 4A. DB Single Leg Calf Raises x 5 FF each leg (form failure) (hold one dumbbell) 4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (hold both DBs) (4 sec squeeze at top)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB Seated Calf Raises x 20 O.T.E (or til exhaustion) (w/ weight from 4A) (hold both DBs)

DAY 44 - OFF

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

17

PHASE 2: MUSCLE BEACH

WEEK 7

DAY 45 - PULL (2B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 80% / 82.5% / 85% of 1RM for sets of 6 progressively. 1. Deadlifts x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. BACK: 1-2 ROUNDS 2A. Seated Cable Rows x 5 FF (form failure) 2B. 1 Arm High Cable Rows x 10 each arm (w/ 40-50% weight of Seated Cable Rows)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Straight Arm Pushdowns x 20 O.T.E (or til exhaustion) (using weight from 1 Arm High Cable Rows) BICEPS: 2-3 ROUNDS 3A.Weighted Chins x 5 FF (form failure) 3B. DB Straight Bar Reverse Curls x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB Straight Bar Curls x 20 O.T.E (or til exhaustion) (using weight from the DB Straight Bar Reverse Curls) TRAPS: 2-3 ROUNDS 4A. Trap Pulldowns x 5 FF (form failure) 4B. DB High Pulls x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

4C.DB Seated Shrugs x 20 O.T.E. (or til exhaustion) (2x the weight of High Pulls)

DAY 46 - PUSH (2B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 80% / 82.5% / 85% of 1RM for sets of 6 progressively. 1. Barbell Bench Press x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. CHEST: 1-2 ROUNDS 2A. DB Incline Static Press x 5 FF each side (form failure) (hold DBs at bottom) 2B. DB Incline Squeeze Press x 10 (with 50% weight of DB Incline Static Press)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Pushups x 20 O.T.E. (or til exhaustion) SHOULDERS: 2-3 ROUNDS 3A. DB Cheat Laterals x 5 FF (form failure) 3B. DB Front Raises x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Seated Rear Delt Rows x 20 O.T.E (or til exhaustion) (using weight from DB Front Raises) TRICEPS: 2-3 ROUNDS 4A. Tricep Pushdowns x 5 FF (form failure) 4B. Tricep Pushaways x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

4C. Cobra Pushups x 20 O.T.E (or til exhaustion) Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

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PHASE 2: MUSCLE BEACH

WEEK 7

DAY 47 - LEGS (2B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 80% / 82.5% / 85% of 1RM for sets of 6 progressively. 1. Barbell Squats x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. QUADS: 1-2 ROUNDS 2A. DB Bulgarian Split Squats x 5 FF each leg (form failure) 2B. DB Offset Lunges x 10 each leg (using one dumbbell from BSS weight)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. DB Goblet Squats x 20 O.T.E. (or til exhaustion) (using weight from DB Offset Lunges) GLUTES/HAMS: 2-3 ROUNDS 3A. Eccentric Only GHR's x 5 FF (form failure) (aim for 5-8 sec. eccentric on each rep) 3B. Slick Floor Bridge Curls x 10 FF (form failure) (aim for 3 sec. eccentric on each rep)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Frog Press x 20 O.T.E (or til exhaustion) CALVES: 2-3 ROUNDS 4A. DB Single Static Calf Raises x 5 FF each leg (form failure) (hold each rep for 10 sec. at top) 4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (2 sec. squeeze at top of each rep)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. Solo Donkey Calf Raises x 20 O.T.E (or til exhaustion) (keep knees locked and rep out explosively)

DAY 48 - OFF

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

19

PHASE 2: MUSCLE BEACH

WEEK 7

DAY 49 - PULL (3B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 82.5% / 85% / 87.5% of 1RM for sets of 6 progressively. 1. Deadlifts x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. BACK: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR) 2A. Weighted Pullups x 5 FF (form failure) 2B. DB Pullovers x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Chest Supported Rows x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB Pullovers in each hand) BICEPS: 2-3 ROUNDS 3A. Barbell Cheat Curls x 5 FF (form failure) 3B. DB Waiter Curls x 10 FF

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Cross Body Hammer Curls x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB Waiter Curls in each hand) TRAPS: 2-3 ROUNDS 4A. Below the Knee Rack Pulls x 5 FF (form failure) 4B. Barbell Shrugs x 10 (using 1/2 - 2/3 weight of the Below the Knee Rack Pull)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB Urlachers x 20 O.T.E. (or til exhaustion)

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

20

PHASE 2: MUSCLE BEACH

WEEK 8

DAY 50 - PUSH (3B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 82.5% / 85% / 87.5% of 1RM for sets of 6 progressively. 1. Barbell Bench Press x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. CHEST: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR) 2A. Cable/Banded Low to High Crossovers x 5 FF (form failure) 2B. Cable/Banded Crossovers x 10 FF (form failure)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Kneeling Cable/Banded High to Low Crossovers x 20 O.T.E. (or til exhaustion) SHOULDERS: 2-3 ROUNDS 3A. DB Push Press x 5 FF (form failure) 3B. DB Scoop Press x 10 (using 1/2 weight of DB Push Press)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

3C. DB "W" Raises x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB Scoop Press) TRICEPS: 2-3 ROUNDS 4A. DB/EZ Bar Skullcrushers x 5 FF (form failure) 4B. DB/EZ Bar Overhead Extensions x 10 (using one of the DBs from Skullcrushers)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-1020’s. Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB Kickbacks x 20 O.T.E (or til exhaustion) (using 1/4 weight of Overhead Extensions in each hand)

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

21

PHASE 2: MUSCLE BEACH

WEEK 8

DAY 51 - LEGS (3B) CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 82.5% / 85% / 87.5% of 1RM for sets of 6 progressively. 1. Barbell Squats x 1/6, 1/6, 1/6

Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4 minutes before starting the next group. Take 2-4 minutes of rest after the final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.

5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to these limits if swapping. QUADS: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR) 2A. Alt. Reverse Barbell Lunges x 5 each leg FF (form failure) (perform reverse lunges if bothersome to your knees) 2B. Barbell Pause Front Squats x 10 (using 30-50% less than on Alt. Barbell Lunges) (Hold each pause for 4 seconds)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

2C. Split Squat Hops x 20 O.T.E. (or til exhaustion) (right/left = 1 rep) GLUTES/HAMS: 2-3 ROUNDS 3A. DB Stiff Leg Deadlifts x 5 FF (form failure) 3B. DB Alternating Reverse Sprinter Lunges x 10 (w/ weight from DB RDL's)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

3C. Bridge and Reach Over x 20 O.T.E (or til exhaustion) (right/left = 2 reps) CALVES: 2-3 ROUNDS 4A. Barbell Calf Raises (Toes Out) x 5 each leg FF (form failure) (4 sec squeeze at top) 4B. Barbell Calf Raises (Toes In) x 10 (w/ 3/4 weight from 4A) (4 sec squeeze at top)

5/10/20’s: Weights may have to be adapted down to accommodate for fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB/BW Calf Jumps x 20 O.T.E (or til exhaustion)

DAY 52 - OFF DAY 53 - OFF DAY 54 - OLD SCHOOL 400 EXAM DAY 55 - OFF DAY 56 - OFF

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael

22

WEEK 8 CHALLENGE

400 CHALLENGE THE LOWDOWN Perform the following 4 exercises in any order for any amount of reps at one time until all 400 reps are completed. There is no specified rest in this challenge, as the goal is to complete it as quickly as possible. Use 20% of bodyweight in each hand for every exercise other than the DB Power Up for this challenge. For the Power Up, use one dumbbell or plate weighing 10% of your bodyweight. Round down to the nearest dumbbell weight if needed.

HERE IS THE CHALLENGE 1. DB RENEGADE ROWS X 100 (50 REPS ON EACH ARM) 2. DB FRONT SQUATS X 100 3. DB FLOOR PRESS X 100 4. DB POWER UPS X 100

SCORING

Your score is determined by your total time to completion.

ATHLEAN Beat The Boss

22:54

Pump and Circumstance

Less Than 20 Minutes

Dean of the School of Hard Knocks

ATHLEAN Elite

20 to 24 Minutes

Big Man on Campus

ATHLEAN Pro

24:01 to 29 Minutes

High School Hot Shot

ATHLEAN Solid

29:01 to 33 Minutes

Middle School Slacker

ATHLEAN Basix

More than 33 Minutes

Class Clown

ATHLEAN Xtreme

Johannesburg, Gauteng bambino0919 @ gmail.com George Michael Powered by TCPDF (www.tcpdf.org)

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