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Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Heavy - Eccentric Tempo

Day 1

Day 2

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Bench Press

Wt.

Day 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Sets x Reps ea. wk.

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Back Squats

Wt.

Wk. 1 Wk. 2 Wk. 3

2 x 8 (wmp)

1x6

1x6

1x4

1x4

1x2

1x2

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Flat Dumbell Flyes

1 x Fail (8-12)

Super Set - Leg Extension

1 x Fail (8-12)

B. Seated Barbell
Shoulder Press

2 x 8 (wmp)

B. Stiff Legged Dead

Lift

2 x 8 (wmp)

Sets x Reps ea. wk.

1 x Fail (8-12)
1 x Fail (8-12)

weighted or modified

1 x Fail (8-12)
1 x Fail (8-12)

B. Bend Over Rows

2 x 8 (wmp)
1x6

1x4

1x4

1x4

1x2

1x2

1x2

1 x 1-3

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Lat. Dumbell Raise

1 x Fail (8-12)

Super Set - Hamstring Curls

1 x Fail (6-12)

C. Calf Raises

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

1 x Fail (8-12)

S.S. Underhand Pulldowns

1 x Fail (8-12)

1 x Fail (8-12)

C. Standing Dumbell
Curls

1 x Fail (8-12)
1 x Fail (8-12)

1 x Fail (8-12)
Multiple SuperSets:
Standing EZ Curls

1 x Fail (6-12)

D. Weighted BOSU Ball

Crunch

Wt.

1x6

1 x Fail (6-12)

Super Set - Triceps Pressdown

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Pull-Ups (wide grip)

1x6

Burnout Set (after last set)

C. Dips (weighted or
modified)

Wt.

Sets x Reps ea. wk.

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (8-12)
1 x12

D. Reverse BOSU Ball

Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!

Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Heavy - Eccentric Tempo

Day 1

Day 2

Day 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Inc. Bench Press

Wt.

Wt.

Sets x Reps ea. wk.

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Sumo Dead Lift

Wt.

2 x 8 (wmp)

1x6

1x6

1x4

1x4

1x2

1x2

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Flat Dumbell Flyes

1 x Fail (8-12)

Super Set - Leg Extension

1 x Fail (8-12)

B. Seated DB Shoulder
Press

2 x 8 (wmp)

B. SL Squats

Wt.

Sets x Reps ea. wk.

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Pull-Ups (wide grip)

Wt.

Sets x Reps ea. wk.

1 x Fail (8-12)
1 x Fail (8-12)

weighted or modified

1 x Fail (8-12)
1 x Fail (8-12)

B. Bend Over Rows

2 x 8 (wmp)

1x6

1x6

1x6

1x4

1x4

1x4

1x2

1x2

1x2

1 x 1-3

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Lat. Dumbell Raise

1 x Fail (8-12)

Super Set - Hamstring Curls

1 x Fail (8-12)

S.S. Underhand Pulldowns

1 x Fail (8-12)

1 x Fail (8-12)

C. Standing Dumbell
Curls

1 x Fail (8-12)

C. Dips (weighted or
modified)

1 x Fail (6-12)

C. Calf Raises

1 x Fail (6-12)

Multiple SuperSets:
Standing EZ Curls

1 x Fail (6-12)

Super Set - Triceps Pressdown

D. Weighted BOSU
Crunch

1 x Fail (8-12)

1 x Fail (8-12)

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (8-12)
1 x12

D. Reverse BOSU
Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!

Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Day 1

Day 2

Day 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

Wt.

(101 / 90 s.RI / Moderate Weights)

A. Inc. DB Bench Press

B. Rev Grip BO Rows

Wt.

Sets x Reps

D. Bosu Crunch Weighted

1 x 10

A. Trap Bar Deadlift

Wt.

Sets x Reps

Wt.

Wt.

Sets x Reps

(101 / 90 s.RI / Moderate Weights)

1 x 10

A. Bar Dips

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

B. Calf Raises

1 x 15

1 x 10

Straight Leg, Full Stretch

1 x 15

1 x 10

1 x 15

1 x 10

B. Standing EZ Curls

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 10

1 x 15

C. Reverse Crunches

1 x 15

C. Tricep Pressdown

1 x 15

1 x 15

1 x 15

1 x 15

1 x 15

1 x 15

1 x 15

1 x 15
1 x 15
1 x 15

Cardio - Intervals 30 mins, 3 x per week

Wt.

(101 / 90 s.RI / Moderate Weights)

1 x 10

C. Pullovers

Wt.

D. Wrist Rollers

1 x AMAP
1 x AMAP

D. Sprinters Crunch

1 x 15
1 x 15
1 x 15

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Heavy - Normal Tempo

Day 1

Day 2

Day 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

(101 / 2-3 min. RI / Heavy to failure)

A. Close Grip Bench
Press

Wt.

Wt.

Sets x Reps ea. wk.

2 x 8 (wmp)

Wt.

(101 / 2-3 min. RI / Heavy to failure)

A. Back Squats

Wt.

1 x 20 (wmp)

1x6

1 x 20

1x4

1 x 20

1x2

1 x 20

1 x 1-3

1 x 20

Burnout Set (after last set)

1 x Fail (6-12)

1 x 20

Super Set - Flat Dumbell Flyes

1 x Fail (8-12)

B. Seated Barbell
Shoulder Press

2 x 8 (wmp)

2 x 8 (wmp)

Sets x Reps ea. wk.

1 x Fail (8-12)
1 x Fail (8-12)

weighted or modified

1 x Fail (8-12)
1 x Fail (8-12)

B. Bend Over Rows

(reverse grip)

2 x 8 (wmp)
1x6

1x4

1x4

1x4

1x2

1x2

1x2

1 x 1-3

1 x 1-3

1 x 1-3

Super Set - Lat. Dumbell Raise

1 x Fail (8-12)
1 x Fail (6-12)

Burnout Set (after last set)

C. Calf Raises

1 x Fail (6-12)

1 x Fail (6-12)

1 x Fail (8-12)

Burnout Set (after last set)

1 x Fail (6-12)

S.S. Overhand Pulldowns

1 x Fail (8-12)

C. Barbell Shrugs

1 x Fail (8-12)

2 x Fail (8-12)
2 x Fail (8-12)

D. Standing Barbell
Curls

1 x Fail (6-12)

D. Weighted BOSU
Crunch

Wt.

1x6

1 x Fail (6-12)

Super Set - Triceps Pressdown

Wt.

(101 / 2-3 min. RI / Heavy to failure)

A. Pull-Ups (normal
grip)

1x6

Burnout Set (after last set)

C. Dips (weighted or
modified)

B. Stiff Legged Dead

Lift

Wt.

Sets x Reps ea. wk.

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (8-12)
1 x12

1 x Fail (8-12)

D. Reverse BOSU
Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!

Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Heavy - Normal Tempo

Day 1

Day 2

Day 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

(101 / 2-3 min. RI / Heavy to failure)

A. Bench Press w/
Chains

Wt.

2 x 8 (wmp)

Wt.

2 x 8 (wmp)

1x4

1x4

1x2

1x2

1 x 1-3

1 x 1-3

Super Set - Flat Dumbell Flyes

1 x Fail (8-12)
2 x 8 (wmp)

Burnout Set (after last set)

B. Stiff Legged Dead

Lift

Wt.

Sets x Reps ea. wk.

1 x Fail (8-12)
1 x Fail (8-12)

weighted or modified

1 x Fail (8-12)
1 x Fail (8-12)

1 x Fail (6-12)

2 x 8 (wmp)

B. Bend Over Rows

(reverse grip)

2 x 8 (wmp)

1x6

1x6

1x4

1x4

1x4

1x2

1x2

1x2

1 x 1-3

1 x 1-3

1 x 1-3

1 x Fail (6-12)

Super Set - Lat. Dumbell Raise

1 x Fail (8-12)
1 x Fail (6-12)

Burnout Set (after last set)

C. Calf Raises

1 x Fail (6-12)

1 x Fail (6-12)

1 x Fail (8-12)

Burnout Set (after last set)

1 x Fail (6-12)

S.S. Overhand Pulldowns

1 x Fail (8-12)

C. Barbell Shrugs

1 x Fail (8-12)

2 x Fail (8-12)
2 x Fail (8-12)

D. Standing Barbell
Curls

1 x Fail (6-12)

D. Weighted BOSU
Crunch

Wt.

(101 / 2-3 min. RI / Heavy to failure)

A. Pull-Ups (normal
grip)

1x6

Burnout Set (after last set)

Super Set - Triceps Pressdown

Wt.

Sets x Reps ea. wk.

1x6

1 x Fail (6-12)

C. Dips (weighted or
modified)

Wt.

(101 / 2-3 min. RI / Heavy to failure)

A. Straight Bar Dead
Lift

1x6

Burnout Set (after last set)

B. Seated Barbell
Shoulder Press

Wt.

Sets x Reps ea. wk.

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (6-12)

1 x Fail (8-12)

1 x Fail (8-12)
1 x12

1 x Fail (8-12)

D. Reverse BOSU
Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!

Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Heavy - Eccentric Tempo

Day 1

Day 2

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Floor Press
w/
Pause

Wt.

Day 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Sets x Reps ea. wk.

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Back Squats w/
Chains

Wt.

Wk. 1 Wk. 2 Wk. 3

2 x 8 (wmp)

1x6

1x6

1x4

1x4

1x2

1x2

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Pullovers

1 x Fail (8-12)

Super Set - Leg Extension

1 x Fail (8-12)

B. Close Grip Bench

Press

2 x 8 (wmp)

B. Stiff Legged Dead

Lift

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Pull-Ups (close,
underhand grip)

Wt.

Sets x Reps ea. wk.

1x6
1x4

weighted or modified

1x2
1 x 1-3

B. Bend Over Rows

2 x 8 (wmp)

1x6

1x6

1x6

1x4

1x4

1x4

1x2

1x2

1x2

1 x 1-3

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Bench Dips

1 x Fail (8-12)

Super Set - Hamstring Curls

1 x Fail (8-12)

B. Seated Barbell
Shoulder Press

Wt.

Sets x Reps ea. wk.

1 x Fail (6-12)

C. Calf Raises

1 x Fail (6-12)

1 x Fail (8-12)

Burnout Set (after last set)

C. Standing EZ Curls

1 x Fail (8-12)

1 x Fail (6-12)

1x6
1x4

1 x Fail (6-12)

1x2

1 x Fail (6-12)

1 x 1-3

1 x Fail (6-12)
Super Set - Cable Lat Raise

1 x Fail (8-12)

D. Weighted BOSU
Crunch

1 x12

D. Reverse BOSU
Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!

Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Day 1

Day 2

Day 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

Wt.

(101 / <2 min. RI / to failure)

A. Flat Bench Press

Burnout Set (after last set)

Super Set - Flat Dumbell Flyes

B. Dips (weighted or
modified)

Wt.

Sets x Reps ea. wk.

2 x 12 (wmp)

(101 / <90s. RI / to failure)

A. Back Squats

Super Set - Lat. Dumbell Raise

D. Weighted BOSU
Crunch

Cardio - 4, 45 Minute Sessions Per Week @ 75% MHR

Wt.

Sets x Reps ea. wk.

2 x 12 (wmp)
1 x 10

1x8

1x8

1x6

1x6

1 x 6-12

Burnout Set (after last set)

1 x 6-12

1 x Fail (6-12)

Super Set - Leg Extensions

1 x Fail (6-12)

1 x Fail (6-12)

B. Standing Hamstring
Curls

2 x 12 (wmp)

(101 / <90s. RI / to failure)

A. Pull-Ups, (close
underhand grip)

Wt.

Wt.

Sets x Reps ea. wk.

1 x 12
1 x 10

weighted or modified

1x8
1x6

B. Bend Over Rows

2 x 12 (wmp)

1 x Fail (6-12)

1 x 10

1 x 10

1 x Fail (6-12)

1x8

1x8

1 x Fail (6-12)

1x6

1x6

2 x 12 (wmp)

C. Standing Calf Raises

1 x 6-12

1 x Fail (6-12)

1 x 10

1 x Fail (6-12)

1x8

1 x Fail (6-12)

1x6
Burnout Set (after last set)

Wt.

1 x 10

Burnout Set (after last set)

C. Seated Barbell
Shoulder Press

Wt.

1 x Fail (6-12)

Burnout Set (after last set)

C. Standing EZ Bar
Curls

1 x 12
1 x 10
1x8

D. Incline Dumbell
Biceps Curls

1 x 6-12

1 x 12
1 x 10

1 x Fail (6-12)
1 x12

1 x 6-12

1x8

D. Reverse BOSU
Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Heavy - Eccentric Tempo

Day 1

Day 2

Day 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Inc. Bench Press

Wt.

Wt.

Sets x Reps ea. wk.

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Trap Bar Deads

Wt.

2 x 8 (wmp)

1x6

1x6

1x4

1x4

1x2

1x2

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Pullovers

1 x Fail (8-12)

Super Set - Leg Extension

1 x Fail (8-12)

B. Close Grip Bench

Press

2 x 8 (wmp)

B. Stiff Legged Dead

Lift

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Pull-Ups (close,
underhand grip)

Wt.

Sets x Reps ea. wk.

1x6
1x4

weighted or modified

1x2
1 x 1-3

B. Bend Over Rows

2 x 8 (wmp)

1x6

1x6

1x6

1x4

1x4

1x4

1x2

1x2

1x2

1 x 1-3

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Bench Dips

1 x Fail (8-12)

Super Set - Hamstring Curls

1 x Fail (8-12)

B. Seated Barbell
Shoulder Press

Wt.

Sets x Reps ea. wk.

1 x Fail (6-12)

C. Calf Raises

1 x Fail (6-12)

1 x Fail (8-12)

Burnout Set (after last set)

C. Standing EZ Curls

1 x Fail (8-12)

1 x Fail (6-12)

1x6
1x4

1 x Fail (6-12)

1x2

1 x Fail (6-12)

1 x 1-3

1 x Fail (6-12)
Super Set - Cable Lat Raise

1 x Fail (8-12)

D. Weighted BOSU
Crunch

1 x12

D. Reverse BOSU
Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!

Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp

Dynamic Flexability Warm-up

LOWER: all 10 x ea.
1. Hip Extensions x 10
2. Straight Leg Raise x 10ea.
3. Trunk Twists x 10

10 mins.
4. Rollover - V sits
5. Horse Stance Dynamic
6. Hydren Circles
7. Scorpions

8. Mountian Climbers
9. Groiners
10. Hip Flexors
11. Static Calves

UPPER: all 10 x ea.

1. OH Squats
2. Jumping Jax (3 ways)
3. Band Dislocations

4. Static Lat Stretch

5. Static Pec Minor
6. External Rotators
7. Clap Push Ups

8. MB Chest Pass
9. Lat Pulldowns

Heavy - Eccentric Tempo

Day 1

Day 2

Day 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wk. 1 Wk. 2 Wk. 3

Wt.

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Bench Press

Wt.

Wt.

Sets x Reps ea. wk.

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Back Squats

Wt.

2 x 8 (wmp)

1x6

1x6

1x4

1x4

1x2

1x2

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Pullovers

1 x Fail (8-12)

Super Set - Leg Extension

1 x Fail (8-12)

B. Close Grip Bench

Press

2 x 8 (wmp)

B. Stiff Legged Dead

Lift

2 x 8 (wmp)

Wt.

(301 / 2-3 min. RI / Heavy to failure)

A. Pull-Ups (close,
underhand grip)

Wt.

Sets x Reps ea. wk.

1x6
1x4

weighted or modified

1x2
1 x 1-3

B. Bend Over Rows

2 x 8 (wmp)

1x6

1x6

1x6

1x4

1x4

1x4

1x2

1x2

1x2

1 x 1-3

1 x 1-3

1 x 1-3

Burnout Set (after last set)

1 x Fail (6-12)

Burnout Set (after last set)

1 x Fail (6-12)

Super Set - Bench Dips

1 x Fail (8-12)

Super Set - Hamstring Curls

1 x Fail (8-12)

B. Seated Barbell
Shoulder Press

Wt.

Sets x Reps ea. wk.

1 x Fail (6-12)

C. Calf Raises

1 x Fail (6-12)

1 x Fail (8-12)

Burnout Set (after last set)

C. Standing EZ Curls

1 x Fail (8-12)

1 x Fail (6-12)

1x6
1x4

1 x Fail (6-12)

1x2

1 x Fail (6-12)

1 x 1-3

1 x Fail (6-12)
Super Set - Cable Lat Raise

1 x Fail (8-12)

D. Weighted BOSU
Crunch

1 x12

D. Reverse BOSU
Crunch

1 x12

D. Abs Circuit

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

1 x12

Go To: http://www.HulseStrength.com for more stuff and make sure youre on my mailing list! You can get on it here too: http://www.StrongmanTrainingCourse.com -- GOOD LUCK!

Keep me posted about your results... shoot me a video and send it to my YouTube Channel http://www.youtube.com/strengthcamp