High Intensity Bodybuilding

PREP: 5 minutes easy pace: 3 Inch work + 1 Push Up 20 Jumping Jacks 5 DB Bent Row (25/15 or something light)

Bench Press

10, 10, 8, 8, 6, 6, 4, 4

5 Sets: 8 Burpees 8 Dumbbell Bench Press 16 Alternating Gorilla Row (8 reps each arm) -1 Minute Rest- *Go as heavy as you can on the sets, it is easiest to use Kettlebells for the gorilla rows! **score is total time with rest included

Deadlift

10, 10, 8, 8, 6, 6, 4, 4

5 Minute As Many Reps As Possible: 6 Deadlifts (50% of final set of 4 reps) 10 Push ups

Prep: 4 Minute easy pace As Many Reps As Possible: 20 Mountain Climbers (10 reps each leg) 5 inch work + 1 push up (at the bottom) 10 Good Mornings (without weight)

Shoulder Press

5, 3

4 Sets: 14 Alternating Dumbbells Push Press (7 reps each arm) *have 2 DB's the one not being used rests on shoulder 14 Alternating DB Hang Clean (7 reps each arm) 7 Renegade Row No Push Ups -rest as needed between movements to go unbroken-

2 Sets: 1 Minute Max Curls (at a moderate weight you can do 15-20 reps) Max Dips (on chair, rings, or object) -1 Minute Rest- *score is total reps

PREP: 3 Sets: 12 Air Squats 12 Alternating Reverse Lunges (6 reps each leg) 12 Alternating Forward Lunges *EASY PACE

Split Squat

6 x 10

4 Sets: 14 Alternating Jumping Lunges (holding weights at the side 45/30’s or a challenging weight) 12 Jump Squats (NO WEIGHT) 10 DB Squats (with weight on shoulders) -90 second rest between sets- *score is total time with rest included

3 Sets: 12 Right Leg Step up with leg drive up (holding 25/15 pound dumbbells) 12 Right Leg Step up with leg drive up (unweighted) 12 Left Leg Step up with leg drive up (holding 25/15 pound dumbbells) 12 Left Leg Step up with leg drive up (unweighted) -1 minute rest between sets- *score is total time with rest included

PREP: 5 Minutes Easy pace: 5 Burpees 6 Jump Squats 7 Dumbbell Deadlifts 8 Alternating Lunges (4 reps each leg) *this will burn, after each set take a moment to recover and go easy

3 Set: :40 second Max Dumbbell Bench Press (going heavy) -:30 second Rest- :40 second Max Right Arm Chainsaw Row -:30 second rest- :40 second Max Left arm Chainsaw Row -2 Minute REST after each set- *score is total reps completed

Every 2:30 x 6 Sets: 8 Right Leg DB Deadlift (Alternate which leg you start each set with on the single leg deadlifts) 8 Left Leg DB Deadlift 10 Dumbbell Deadlifts 10 Dumbbell Bench Press *there should not be a ton of rest so increase weight each set and find a weight that is challenging, if you need to drop some reps do it on the hardest movement. **score heaviest DB used

4 Sets: 20 DB Reverse Lunges (Hold 20/15 lbs Dumbbells on shoulders) 10 DB Burpee Deadlifts 12 DB Hang Clean/Curl & Jerk/Press 8 Push Ups *no rest between sets, this is for time, choose a weight you can do all the movement unbroken unless it comes down to being tired

PREP: 3 Sets: 20 Jumping Jacks 10 Push Ups 5 Strict Pull ups (Sub for jumping pull ups or Light Dumbbell Strict Press) *goal is go at a talking pace and focus on movement and prep

Back Squat

3 x 20

4 Sets: *slow reps :40 Seconds to complete each set of 12* 12 DB Lateral Shoulder Raise 12 DB Front Shoulder Raise 12 DB High Pull -1 Min Rest between sets- *score is total time with rest included

4 sets: *slow reps :40 Seconds to complete each set of 12* 12 Hammer Curls 12 Double DB Overhead Tricep Extensions 12 DB Hang Clean & Jerk *(I went 30’s - 20’s - 50’s on these three) this is done as a superset. Rest as much as needed to go straight through on each set. *score is total time