Week Week Week

Exercise #1 #2 #3 Rep Target Rest

sets sets sets
Week Week Week
Exercise #1 #2 #3 Rep Target Rest
sets sets sets

BACK/CHEST/TRAPS #1
Warm-up
15mins handstand practice
Arched pullups with blue band 4 4 4 8 60
Chest supported rows 2 3 4 10 45
DB rows 3 4 4 8-10 n/a
Lat stretchers 3 4 4 8-10 30
DB chest press 3 5 6 7 60
Inclined bench flyes 3 3 3 8 60
Cable Flyes 1 + 2 RP 1 + 2 RP 1 + 2 RP 10 n/a
Reeves Shrugs 3 4 5 8 45

LOWER #1
Warm-up
15mins handstand practice
Squat 3 4 5 7 90
Quadri bar deadlift 3 3 3 5 90
Front Squat 3 3 3 10 60
Leg extension 3 3 3 12 30
Standing calves machine 4 5 6 20 20
Hanging leg raises 4 4 4 AMRAP 45
Plyo circuit
P.M. 60 minutes gym cardio or 30 mins swimming

SHOULDERS/TRAPS/ARMS #1
Warm-up
15mins handstand practice
Pull-ups variation 4 4 4 5 90
Rear delts raises wide grip barbell + facepulls 2 2 2 15 30
DB shoulder press 3 4 5 8-10 60
Javelin shoulder press 2 2 2 8-10 n/a
Lateral raises 3 3 3 10-12 45
DB or cable shrugs 3 4 5 10-12 45
Kaatsu Barbell biceps curls 3 4 5 8-10 n/a
Kaatsu Triceps pushdown 3 4 5 10-12 n/a

BACK/CHEST #2
Warm-up
15mins handstand practice
Arched pullups assisted machine 4 4 4 8 60
Lat machine wide grip 3 4 5 8-10 60
Pulley row wide grip 3 4 5 8 45
Lat Flyes 1 1 1 AMRAP n/a
Inclined bench press with deadstop 3 4 5 7 90
Dips 3 4 5 6 45

LOWER #2
Warm-up
15mins handstand practice
Romanian deadlift 3 4 5 8 90
Hip Thrusts 3 4 5 8 90
Leg Curl 3 3 3 10 45
Walking lunges 3 3 3 10 45
Adductors + Abductors 3 3 3 10 n/a
Seated calves machine 4 5 6 25 20
Reverse Crunches 4 4 4 AMRAP 45
Plyo circuit
P.M. 60 minutes gym cardio or 30 mins swimming

SHOULDERS/ARMS/TRAPS #2
Warm-up
15mins handstand practice
Inverted rows 4 4 4 10 60
Low Cable lateral raises 2 3 4 12 n/a
Kaatsu Larry Scott 3 4 5 8-10 n/a
Kaatsu French Press 3 4 5 8-10 n/a
Kaatsu spider curls 3 4 5 8-10 n/a
Kaatsu triceps extensions 3 4 5 8-10 n/a
DB or Cable Shrugs 3 4 5 12 30
Reverse crunches 4 4 4 AMRAP 30