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HORSESHOES FROM HELL

A. Barbell Skull Crushers
4 sets x 10 reps (2-0-1-0)
- rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)

BICEPS OF THE APOCALYPSE

A. Barbell Lap Curls - Pyramid Up
4-6 sets x 15-3 reps
- keep increasing the resistance each set
- stop once you can only complete 3 reps

B. Barbell Lap Curls - Pyramid Down
4-6 sets x As Many Reps As Possible (AMRAP)
- at 3 rep max perform as many reps to failure
- reduce the resistance and perform AMRAP/ set

PATRIOT TRICEP MEAT

Cable Overhead Tricep Extensions With Rope L/R
4 sets x 10 reps + drop set (3-0-1-0)
- 3 second lower - 0 - 1 second lift - 0
- rest 45 seconds
- drop set = decrease a plate/ set x 10 reps (or failure)

BEAST OF BURDEN

Sled Pulls
sets to failure
- one sled pull length = one set
- add a plate (45lb)/ set - continue until failure
- rest 60s between sets

DANGLING NUTS

Barbell Squats - Band Suspended Kettlebells
4 sets x 10 reps
- suspend 25lb kettlebells with bands on each side
- rest 60 seconds

I HAVE THE PEC POWER!

Hammer Strength 1 Arm Chest Press L/R
4 sets x 8 reps (2-0-1-0)
- (2 second lower - 0 - 1 second lift - 0)
- rest 60 seconds
- can substitute apparatus with regular chest press machine

VIGILANTE DELTS

A1. Cable Side Lateral Raises L/R
A2. Cable Front Raises L/R
4 sets x 8 reps (2-0-1-0)
- (2 second lower - 0 - 1 second lift - 0)
- no rest between A1 & A2 sets
- perform both exercises with left then right respectively

CHAINS OF OLYMPIA

Barbell Deadlifts With Chains
5 sets x 3 reps
- affix chains to overload at top of lift

DON’T MESS WITH THE HEX

Trap Bar (Hex Bar) Deadlift
5 Sets X 5 Reps
- use raised bar handles to target more quads
- rest 60 seconds

I CRUSH BICEPS

A1. Dumbbell (DB) Power Chest Flyes
4 sets x 8 reps
- no rest - start a2. right away
A2. Db Chest Presses (Elbows Tucked)
4 sets x 8 reps
- rest 60 seconds
- warm up sets do not count

I CRUSH BICEPS

Preacher Dumbbell Hammer Curls L/R
4 sets x 10 reps + drop set (2-0-1-0)
- (2 second lower - 0 pause at bottom - 1 second lift - 0 pause at top)
- drop set = another 4 sets x 10 reps (or failure) with 20% drop/ set
- rest 45 seconds

QUADS FOREVER

Leg Extensions - 2 Up 1 Down L/R
4 x 10 reps + drop set (3-0-1-0)
- 3 second negatives
- drop set = 4 drops at 20% (that's what I like)
Instructions:
1. 2 legs lift (1 second concentric)
2. Pause at top
3. Bring one leg down - 2 leg support to 1 leg support
4. Lower weight with one leg (3 second eccentric)
5. Repeat 10 reps per leg. 4 sets total
6. Finish up with a drop set (4 sets of 20% drops)

HOLY CHESTICLES

A1. Cable Chest Flyes - Vertical
A2. Cable Chest Flyes - Low
A3. Cable Chest Flyes - Bent Over
4 Sets X 10³ Reps
- complete A1, A2 & A3 then rest 60 seconds
- use the same weight for all exercises

SIDE DELTS SUCKA-HEADS

Cable Side Lateral Raises L/R
4 sets x 10 reps (2.0.1.1)
- (2 second lower - 0 - 1 second lift - 1 second pause at top)
- 45 second rest

SAVAGE BACK BREAKERS

Landmine Lat Rows With Rope
5 sets x 10 reps (3-0-1-0)
- 45 seconds rest
- (3 second lower/ negative - 0 - 1 sec lift/ positive - 0)
- use 25lb plates for more full range of motion
- use rope for to more lat activation by pulling up & out
- keep back parallel to ground and tap the plates to ground (otherwise you use more traps than lats)

GUN SHOW FIRE POWER

A. Barbell Bicep Curls - Run The Rack Up
4+ sets x as many reps as possible per set
- start 50% max & increase 10lbs/set
- stop when 1 rep cannot be completed

B. Db Preacher Hammer Curls W/ Double Pump L/R
5 sets x 8 reps
- 2 second negatives (lowering the weight)

C. Cable (High) Double Bicep Curls
4 sets x 10 reps + drop set
- 3 second negatives - drop set=20%/set

GO GO POWER PRESSES

Dumbbell Shoulder Press - Floor Seated L/R
5 sets x 10 reps (2.0.1.1)
- (2 second lower - 0 - 1 second lift - 1 second pause at top)
- 60 second rest