Last Week of Training Before 2016 (WORKOUTS BELOW!)

What’s up everyone?! While I’m working on some new video skits and other content I’ll be releasing soon, I figured I would post my last week of training before 2016. The full program is below, but as always if you have any questions, I will respond to you specifically on my YouTube channel or Facebook page. Thanks for watching!

Training Schedule:

Day One: Lower Body One
Day Two: Upper Body One
Day Three: Off/Conditioning
Day Four: Lower Body Two
Day Five: Off/Conditioning
Day Six: Upper Body Two
Day Seven: Off/Conditioning

Lower Body Day One:

A) Front Squats

Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds

B) Hanging Plate Rear Leg Elevated Split Squats

Sets: 3
Reps: 8-10/side
Rest time between sets: 120 seconds

C) Prone Hamstring Curls

Sets: 3
Reps: 10-15
Rest time between sets: 60-90 seconds

D) Standing Barbell Calf Raises

Sets: 3
Reps: 10-15
Rest time between sets: 60-90

E) Half Kneeling Cable Lifts

Sets: 3
Reps: 12/side
Rest time between sets: 60-90 seconds

F) Ab Wheel Rollouts

Sets: 3
Reps: 8-15
Rest time between sets: 60-90 seconds

Upper Body Day One:

A) Incline Bench Press

Sets: 4
Reps: 5
Rest time between sets: 120-180 seconds

B) Flat Barbell Bench Press

Sets: 3
Reps: 8-10
Rest time between sets: 120 seconds

C) Neutral Grip Pull Ups

Sets: 3
Reps: 6-10
Rest time between sets: 90-120 seconds

D) Seated Cable Rows

Sets: 3
Reps: 10-12
Rest time between sets: 90 seconds

E1) Face Pulls

Sets: 1
Reps: 20
Rest time between sets: minimal to none, right into E2)

E2) Push Ups (Add Extra Resistance If Needed)

Sets: 1
Reps: 20
Rest time between sets: 120 seconds, then into F)

F) Hammer Curls

Sets: 3
Reps: 6-10/side
Rest time between sets: 60-90 seconds

Lower Body Day Two:

A) Power Clean

Sets: 3
Reps: 3
Rest time between sets: 180 seconds

B) Conventional Deadlift

Sets: 3
Reps: 6
Rest time between sets: 120-180 seconds

C) Single Leg Barbell Deadlift To Single Leg Barbell Row (3×3+3)

Sets: 3
Reps: 3+3/side
Rest time between sets: 90-120 seconds

D) Split Stance Cable Lifts

Sets: 3
Reps: 8/side
Rest time between sets: 120-180 seconds

Upper Body Day Two:

A) Standing Barbell Overhead Press

Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds

B) Hanging Plate Push Press W/ Slow Eccentric

Sets: 3
Reps: 3
Rest time between sets: 120 seconds

C) Side Raises With Dumbbells

Sets: 3
Reps: 10
Rest time between sets: 60 seconds

D) Rear Deltoid Raises With Dumbbells

Sets: 3
Reps: 15
Rest time between sets: 45-60 seconds

E1) Standing Biceps Curls

Sets: 3
Reps: 6-10
Rest time between sets: Minimal to none, right into E2)

E2) Cambered Bar Skull Crushers

Sets: 3
Reps: 6-10
Rest time between sets: 60-90 seconds