Summer Stacked
Christy Senay
Powerlifting, Bodybuilding, Strength & ConditioningBUILD MUSCLE AND CONDITIONING
You work hard in the gym all year long, and even if your main goal isn’t purely aesthetics, getting stronger and building muscle is going to have a positive effect on your body. Summer is the time to put those gains on display.
This program will dial in the details you see on a pool or beach-ready physique. Get ready for capped delts, V-taper lats, and quads that pop out of your shorts. People are going to notice.
Learn more about the program https://www.lookstrongnaked.co/summerstacked
Prep
A
💪🏻Stacked Shoulder Warm Up
💪🏻Stacked Shoulder Warm Up Please complete these warm-ups in a circuit x1-2. If you have a preferred mobility sequence or warm-up, please feel free to replace this with yours. - 60s Plank Shoulder Taps - 10 Hanging Scap Retractions w/ light hold at the top - 15 Lat Pulldown getting full ROM opening up your shoulders
Conditioning
B
3 Rounds
We will start every session in this block with some cardio to get your HR up and body ready for the movement. Plus, your conditioning work will be out of the way early, and you won't be crunched for time and "forget" to do it at the end. .... 3 rounds of high intensity, think 80% effort, it should be tough to finish Nasal breathing only, even during the rest phase. 60 sec on/ 60 sec rest Can be rower, assault bike, spin bike, treadmill, battle ropes...etc. Anything that you can push some high intensity with.
C
Barbell Overhead Press
3 x 10
D
Incline DB Press˙
3 x 12
E
Dips
3 x 12
F
Chest Supported DB Row
4 x 15
G
Lateral Raises
3 x MAX
H
Tricep Pushdowns
15, 12, 10
Prep
A
💪🏻Stacked Deadlift Warm Up
💪🏻Stacked Deadlift Warm Up Please complete these warm-ups in a circuit x1-2. If you have a preferred mobility sequence or warm-up, please replace this with yours. - 10 per leg staggered stance KB RDL keeping tension on front foot - 60s Deadbug - 15 Straight Arm Lat Pulldown with 2s hold at the bottom, engaging your lats as if you are pulling the bar into you (can also use a band)
Conditioning
B
3 Rounds
We will start every session in this block with some cardio to get your HR up and body ready for the movement. Plus, your conditioning work will be out of the way early, and you won't be crunched for time and "forget" to do it at the end. .... 3 rounds of high intensity, think 80% effort, it should be tough to finish Nasal breathing only, even during the rest phase. 60 sec on/ 60 sec rest Can be rower, assault bike, spin bike, treadmill, battle ropes...etc. Anything that you can push some high intensity with.
C
Snatch Grip Deadlift
4 x 6
D
Lat Pulldown
3 x 10
E
Bent over Barbell Row
3 x 12
F
Preacher Curl
3 x 15
Strength/Power
G
Stacked Core
ABS Abs of choice, just do them and make them heavy today. Your body needs to support heavy loads when you Squat and DL. Doing some flutter kicks with pink ankle weights won't get you there. 3 sets to pain and suffering Weighted Planks Ab Rollout (weight on back or band resisted) GHR situp (holding weight or band resisted) Decline Situp Hanging Leg Raise
A
Cardio
1 x 10:00
B
Box Jumps for Height
4 x 5
C
KB Plank Rows
4 x 10
D
Single Arm Overhead Walking Lunge
3 x 12
E1
DB YTI
3 x 6
E2
Reverse Flys
3 x 15
F
Loaded Carry
2 x 200
Prep
A
💪🏻Stacked Bench Warm Up
💪🏻Stacked Bench Warm Up Please complete these warm-ups in a circuit x1-2. If you have a preferred mobility sequence or warm-up, please feel free to replace this with yours. - 10 Glute Bridges w/ hip circle holding 5-10s at the top (prime that leg drive!) - 20 Face Pulls (banded or cable) - 20 Tricep Pushdowns (banded or cable)
Conditioning
B
3 Rounds
We will start every session in this block with some cardio to get your HR up and body ready for the movement. Plus, your conditioning work will be out of the way early, and you won't be crunched for time and "forget" to do it at the end. .... 3 rounds of high intensity, think 80% effort, it should be tough to finish Nasal breathing only, even during the rest phase. 60 sec on/ 60 sec rest Can be rower, assault bike, spin bike, treadmill, battle ropes...etc. Anything that you can push some high intensity with.
C
Behind the Neck Overhead Press
3 x 15
D
Bench Press
3 x 10
E
Neutral Grip DB Chest PresS
12, 12, MAX
F
Seated Row
3 x 15
G
Overhead Barbell Tricep Extension
3 x 12
H
DB 6 Ways
2 x 8
Prep
A
💪🏻Stacked Squat Warm Up
💪🏻Stacked Squat Warm Up Before your squats today, you will have cardio and a pre-exhaust circuit, which will prep your lower body. Do a little quick core activation for your warm-up today. 2 rounds - 60s McGill Sit Ups - 20s per side side plank w/ hip abduction (you can also break these up into multiple sets for less time)
Conditioning
B
3 Rounds
We will start every session in this block with some cardio to get your HR up and body ready for the movement. Plus, your conditioning work will be out of the way early, and you won't be crunched for time and "forget" to do it at the end. .... 3 rounds of high intensity, think 80% effort, it should be tough to finish Nasal breathing only, even during the rest phase. 60 sec on/ 60 sec rest Can be rower, assault bike, spin bike, treadmill, battle ropes...etc. Anything that you can push some high intensity with.
C1
Leg Extension˙
3 x 15
C2
Hamstring Curl
3 x 15
C3
Hip Thrust Machine
3 x 15
D
High Bar Back Squat
4 x 8
E
Hack Squat
15, 12, 10, 8
F
DB RDL
12, 12, MAX
G
Quads in the Air Fryer
10, MAX, 10, MAX, 10, MAX @ _ , 0, _ , 0, _ , 0 lb
Christy Senay & Gary Biceps
The dynamic duo serving you challenging training that works if you want to be both strong and look the part
