Warm up

If you are new to the program, welcome along, we want you to do just up till the back track NO 4.
Lets bend over, pick up a light bar. You gonna need a small plates for the warm up
Heels under hips, toes turn slightly out, knee soft, chest up
roll the shoulder up, back and down
gently brace and engage the core (Pre) Block 3 Little rotation, two two deadlift
Block 1 Set position, Shoulder Roll, beath in, exhale 2/2 Deadlift 4x 2/2 Deadlift 4x
4/4 Slow Deadlift 2x 1 Smooth it down just to your knees 1 Alright, third set, last set
1. Super slow, 4,3,2,1 2 Press your bar into your thighs, draw the elbow to the rear 2 Keep the bar close to the legs as you down to your knee
2. Slowly rise up 3 And set your upper back 3 Push your butt out and re-engage the core
3. Bars go to the top of the knee, slides along the thighs, hips bend (Pre) Round two of the upright row, 2-2 tempo, lower chest (Pre) Here we go, upright row
(Pre) 4. Tempo change, Deadlift 2/2 let's go lift it

2/2 4x 2/2 Standing upright row 4x 2/2 Standing upright row 4x

1 Down , down, up and up 1 Again the bar stay close to your lower chest 1 Keep the bar close
2 We are hinging from the hip guys 2 We are going for the smooth efficient bar path 2 Strong abs to support your lower back
3 Belly is strong, chest is lifted 3 Two more to go 3 Two more to go
(Pre) 4 Alright, change of pace, 2-2 upright row (Pre) 4 lead us to the slow clean and press ya (Pre) 4 OK, here’s our change, we gonna put the bar down and grab the single
plate ok?
2/2 Standing upright row 4x Bar goes down, bend your knees, pick up the plate
1 Bar stay close, To the lower chest 2/2 Clean and press 2x We are going into slow clean and press
2 Just ease up and down 1 slowly pull up, under. 2/2 Plate clean & press 1x
3 Keep the bar close to the body as you can yes? 2 Bend , push, so your hip sit back 1 Pull the plate up
(Pre) 4 Alright, here it comes. Slow deadrow 3 yes one more time, you brace your abs 2 drop under, just like the bar
(Pre) 4 Alright, speed up, single clean and press 3
Down to your knee (Pre) 4 Alright, here it comes, single time. Go
2/2 Deadrow 2x 1/1 Clean and press 4x
1 Bar to belly, back to the knees, and then stand tall 1 One two two one 1/1 Plate clean & press 4x
2 More than you know.. One more 2 Bend. Press. Catch. Reset 1 Bend, push, bend nice,
3 you want your elbows in, big squeeze in the shoulder blades 3 You gonna drive through the heels, brace hard through the core 2
(Pre) 4 Singe dead row, yeap (Pre) 4 Alright guys, power press is coming, 3 We gonna have a good one today
three presses above your head (Pre) 4 Hips go back guys
1/1 Deadrow 4x ok, one becomes three, its on the chest
1 One two, two one 2x Power Press 2x
2 Knees, belly, knees rise 1 Bend and use your legs 2x Plate Power Press 2x
3 Hip sit back and gently engage your upper back 2 Reset. Up again. GO! 1 Press once, catch once, use your legs, brace your belly
(Pre) 4 Well done, here we go, deadlift 2-2 3 2
(Pre) 4 Bar go to the meaty part of your shoulders, wide squat stance 3
Single time (Pre) 4 Last one, hold the plate on the collarbone
Backward-stepping lunges. Right legs
1/1 Squat 8x
1 Down, up 2/2/2/2 Alternating Backward stepping lunge 2x
2 down up 1 go. Set. Drop, up and in
3 push the knees out slightly 2 So long step back
4 Butt back and down. Yes? 3 Core is strong, chest is up
5 Hit 90 degrees 4 Looking good
6 5 We simply gonna add overhead press
7 6
8 Alright bottom half for two, slow down 7
8
2x Bottom half squat 4x
1 Bottom half way, bottom and up 2/2/2/2 Alternating Backward stepping lunge 2x
2 Strong abs to support your lower back 1 So, step, step, lunge, press
3 Now have a check, push your knees out guys. 2 Plates off your chest
(Pre) 4 We want to start to engage the glutes 3 More than you know
Alright set back into set. Pop the bar 4 Last time
Track 4 1 bar, 1 plate
Weight selection: Alright ladies and gentleman, its time for your back track
you need your bar with your chest weight, plus a little bit more, you also need 1 medium to large plate
Triple squat, keeping upright posture, drive the plate over head
3 sets of eight clean and presses in a row
Bars up, nice SET stance, feet under hips, soft knees (Pre) Back to 2/2 This round is about you. Finding your strength
Nice slow roll of the shoulders Bars up. Deadlift 3-1
Block 1 First move, deadlift to the knees 4-4 Block 2 Block3
4/4 Deadlift 2x 2/2 Deadlift 4x 3/1 Deadlift 4x
1. Four three two one 1. Down two up two 1 Three two one
2. Four three two one 2. Now we are awake 2 Recover through the deadlift
3. Bars go to the top of the knee, slides along the thighs, hips bend 3. Start to pull the bar into the body 3 You can finish this workout
(Pre) 4. three one (Pre) 4. Turn the elbow back 3-1 (Pre) 4 Start together, finish together

3/1 Deadlift 4x 3/1 Deadlift 4x Triple row 4x

1 Three two one 1 Three two one 1 Three two one
2 Drive through the heels on the way up 2 Start to engage upper back 2 Back down
3 Bars close to your legs 3 Pull elbows to rear (its not about me, not about anyonelese but you
(Pre) 4 Drive the hip forward, next move - triple row (Pre) 4 Round 2 - Triple row 3 The only person you cannot give up on is yourself
4 Are we ready? Clean & Press!
Triple row 4x Triple row 4x
1 Three two, one 1 Three two, one 1/1 Clean and press 8x
2 Back down, knees to belly, squeeze the shoulder blades 2 Back down,we are not giving up, we are just getting started 1 Up! Yeap
Pull elbows to the back of the room Two more 2 This round, let's bring some speed to the clean
3 Brace the core, we are heating up, you know where we are going 3 Three two, one 3 Fast elbows. Yeap
4 Last one, Next move, clean & press 4 Block number two - Clean and press! 4
5 Four more opportunites
1/1 Clean and press 8x 1/1 Clean and press 8x 6 Can you give me a stronger
1 Up! Yeap 1 Up! Yeap 7
2 Chest is lifted 2 This round, let's bring some speed to the clean 8 last one, bars down
3 Core is braced 3 Fast elbows. Yeap
4 Hips go back and down 4 Pick up the plates, who is ready for the challenge Triple squat pulses
5 Catch the weight in the heels 5 Now jump under the bar Go!
6 Use legs, drive the bar overhead 6 Heels leave the ground 8x8 Triple squat press 4x
7 two more 7 Quick 1 Three. Two . One Back to it
8 last one, back to it, 2-2 8 last one, bars down 2 Out side of the comfort zone
3 Last one, down
Plates up, plates at the collarbone Mid stance, triple squat press 4

8x8 Triple squat press 4x Bend your knees plates down

1 Three. Two . One reset it
2 Hips back and down. Keep the chest up, upright posture at the bottom
3 Keep the narrow stance to target the quads
4 Three two one down
Track 5
Weight selection: 1 medium/large plate
Muscle foucs: Tricpes and deltoids
Exercise: Triceps overhead extension, triceps dip and push up

So bent your knee, brace your abs Split stance (Pre) Alright, lock your hands on the bench Hands shoulder width Give it a go, it is the last sets
Elbow forward Here we go Everyone, lift the chest Slide your butt off, shoulders back
Block 1 Block 2 Block 3 Here we go 2-2 Block 4 looking strong today
4/4 Standing triceps O/H extension 1x 2/2 Tricep Bench Push up 7x 2/2 Tricep Dip 2x 2/2 Tricep Dip 2x
1. All the way to the back of your neck 1. Down down, up and up 1 Down and down 1 down 2
2. 2. You want your chest to elbow level, good 2 Up and up 2 that's the sweet spot, that’s the part we want
3. And then full extension to the top 3. And everybody get the elbow push into your ribs 1 So you are bending your arm, elbows to the back 1 elbows to the rear
(Pre) 4. Now, 2 and 2, Smooth it 4. (Pre) 2 Singles (Pre) 2 on the beat on the beat go!
5 Keep it coming
2/2 O/H Extension 4x 6 Either on your knees or on your toes 1/1 Single 7x 1/1 Single 7x
1 one two, two and one 7 I got a little challenge for you, 7 singles 1 So your butt are either off the bench or on the bench 1 all the way down
2 So check your elbows, guys. We want the elbow pointing forward on the toes if you can 2 2
3 So shoulders are down, very good Ready? Lets go 3 3 drive your palms in to the bench, guys
(Pre) 4 Into set stance, Single time Set stance 1/1 Singles 7x 4 Lets go 4 you have to activate your core muscle
1 down and up, oh yes 5 5
Here we go, 8x 2 6 Last one 6 now last one, you gonna cross your legs
1/1 Singles 3 All the muscles working together 7 Overhead extension, cross the legs 7 knees open, abs on, and pulse. Go!
1 All the way down, all the way up 4 Full range Knees open, plates up
2 We are gonna give a little touch on this one 5
3 Now keep squeezing the elbows in 6 2x Seated tricep O/H extensions 8x 2x Seated tricep O/H extensions 8x
4 Full extensions to the top 7 Fast transition is coming 1 one two 1
5 (Pre) 8 Last one, you gonna grab the plates and sit on the bench 2 pulse pulse 2
6 That's how we isolate the muscles Here it comes, go 3 3
7 2x Seated O/H tricep extension 8x 4 give yourself a little bit more of love 4 come on team
8 Here comes the rythem, double pulse at the base 1 Pulse 5 5 Long lean arm
8x 2 6 keep the plates low with your elbows in 6 this is what we want
2x Pulses triceps extension 3 Did you make it? 7 Fire into the back of the arms 7
1 So we go one, two, push 4 Elbows in 8 Last one 8 last one guys
2 5 Shoulders down
3 6 Give it a shake, give it a stretch
4 You want to keep this in the bottom range of the extension 7 two more
5 8 Last one
6
7 TRANSITION: Triceps dip, plates or no plates, your choice
8 Last one, push up are coming

Transition to side of bench for triceps push up

Track 6
Weight selection: All we gonna need is a bar at warm up weight and two heavy plates, changing the exercises to maximise our training of our arms
Muscle foucs:
Exercise:

So bent your knee, bars up Come into Set stance (Pre) Alright, lock your hands on the bench Grab two plates Give it a go, it is the last sets
Pull your shoulder back Here we go lift the chest super slow curl looking strong today
Take a little roll, sink the weight into heels, alright team we are on the move
Block 1 Biceps Curl 2-2 Block 2 Block 3 Bicep curl Block 3 Bicep curl
2/2 Bicep Curl Set stance 4x 2/2 Bicep Curl Split stance 4x 4/4 Bicep curl 4x 4/4 Bicep curl 4x
1. One two two and one 1 Roll up roll up 1 Brace the abs, hip square 1 Give it a go, it is the last sets
2. Up up down and down 2 Let's track the elbow under the shoulder 2 At the mid line, turn the plate, just off the shoulder, one more 2 This time can we twist the plate more, going deeper into the arm
3. Lift the chest, brace the belly 3 lift the chest, tummy tight 1 1 The deep burn gives us that lean toned look
(Pre) 4. Split stance two and two, ready go (Pre) 4 1/3 up (Pre) 2 Short set, alternating curls - right left double (Pre) 2 Aright here we go, single, single, double
Right side Right side
2/2 Bicep Curl Split stance 4x Here we go, up 4x
1 Target zone 1/3 Bicep Curl
2 Thighs shoulder 1 your full range are creating the tension 1x Alt single arm 4x 1x Alt single arm 4x
3 Thighs shoulder 2 Big tension big results 2x Biceps curl 2x Biceps curl
(Pre) 4 tempo, 1/3 3 1 , one, left. Double arms up 1 , one, left. Double arms up
4 Pluses, pulse, yeah 2 If you are with the bar, fast slow, two fast curl 2 Two, twist
Here we go, up Set stance 4x Set pulse 3 Last one, yeap 3 Last one, come one
1/3 Bicep Curl 4 Hold, 4 Hold,
1 One two three and four 4x Slow mid range pulse 4x
2 One two three and four 1 three two, down and up, pulse Roll the shoulder, reset, slow Bend your knees plates down
3 2 Keep it small, yeap Good job juys, open down
4 Here it comes, 4 sets, mid pulse 3 so the elbow position in the pulse accumulate more tension
Set pulse 4 combo of our training, bicep Row

4x Slow mid range pulse 4x Combo 1

1 three two, down and up, pulse 1/1 Bicep Row x1 4x
2 three two, down and up, again 1/1 Bicep Curl x2
3 bar comes just above and below the mide-line, one more 1 one, curl
4 one biceps row, two bicep curl 2 Remember, squeeze the blade, then squeeze in the curl ok?
3 Stabalize again, squeeze
Combo 1 4 Last one up, bars down
1/1 Bicep Row x1 4x
1/1 Bicep Curl x2
1 Knees, Ribs, knees, full range, one two
2
3 Squeeze throught the back, pull the chest
4 Last one up, split stance 2/2