JEFF NIPPARD'S FUN

In the light blue cell below, type "kg" if using kilogram

(quotation marks not includ
lbs

Workout Exercise Working Sets

BACK SQUAT 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
Full Body #1 ROMANIAN DEADLIFT 3
ASSISTED DIP / TRICEP PULLDOWN 3
MACHINE CALF RAISE 3
Week 1

DUMBBELL SUPINATED CURL 3

DEADLIFT 3
OVERHEAD PRESS 3
CHEST-SUPPORTED T-BAR ROW 3
Full Body #2 LEG EXTENSION 3
CABLE FLYE 3
CRUNCH 3
DUMBBELL SKULL CRUSHER 3
DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
 Workout Exercise Working Sets
BACK SQUAT 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
Full Body #1 ROMANIAN DEADLIFT 3
ASSISTED DIP 3
STANDING CALF RAISE 3
DUMBBELL SUPINATED CURL 3
Week 2
DEADLIFT 3
OVERHEAD PRESS 3
CHEST-SUPPORTED T-BAR ROW 3
Full Body #2 LEG EXTENSION 3
CABLE FLYE 3
CRUNCH 3
DUMBBELL SKULL CRUSHER 3
DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
Full Body #1 ROMANIAN DEADLIFT 3
ASSISTED DIP 3
STANDING CALF RAISE 3
DUMBBELL SUPINATED CURL 3
eek 3

DEADLIFT 3
OVERHEAD PRESS 3
Full Body #2
Week 3
CHEST-SUPPORTED T-BAR ROW 3
Full Body #2 LEG EXTENSION 3
CABLE FLYE 3
CRUNCH 3
DUMBBELL SKULL CRUSHER 3
DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
Full Body #1 ROMANIAN DEADLIFT 3
ASSISTED DIP 3
STANDING CALF RAISE 3
DUMBBELL SUPINATED CURL 3
Week 4

DEADLIFT 3
OVERHEAD PRESS 3
CHEST-SUPPORTED T-BAR ROW 3
Full Body #2 LEG EXTENSION 3
CABLE FLYE 3
CRUNCH 3
DUMBBELL SKULL CRUSHER 3
DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
 Full Body #3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
REVERSE PEC DECK 3
CABLE LATERAL RAISE 3
Week 5

DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
BACK SQUAT 3
BARBELL BENCH PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
Workout Exercise Working Sets
BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
REVERSE PEC DECK 3
k6
 Full Body #1

CABLE LATERAL RAISE 3

Week 6
DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
BACK SQUAT 3
BARBELL BENCH PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
Workout Exercise Working Sets
BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
REVERSE PEC DECK 3
CABLE LATERAL RAISE 3
Week 7

DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
BACK SQUAT 3
BARBELL BENCH PRESS 3
Full Body #3
 NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
Workout Exercise Working Sets
BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
REVERSE PEC DECK 3
CABLE LATERAL RAISE 3
Week 8

DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
BACK SQUAT 3
BARBELL BENCH PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
PARD'S FUNDAMENTALS - FULL BODY SPREADSHEET
ing kilograms or type "lbs" if using pounds
ks not included)
bs

Reps / Duration Load (lbs) RPE Rest

6 225 7 3-4min
8 155 7 3-4min
10 120 8 2-3min
10 135 7 2-3min
10 45.5 7 1-2min
10 235 8 1-2min
10 20-25 8 1-2min
5 215 7 3-4min
8 95 8 3-4min
12 100 8 2-3min
12 120 8 1-2min
12 20 8 1-2min
12 7 1-2min
12 8 1-2min
10 35 each 8 2-3min
12 50 7 2-3min
10 110 8 2-3min
12 2*45 8 2-3min
12 30 8 1-2min
10 15 8 1-2min
10 90 8 1-2min
Reps / Duration Load (lbs) RPE Rest
6 245 7 3-4min
8 165 7 3-4min
10 8 2-3min
10 155 7 2-3min
8 7 1-2min
10 8 1-2min
10 8 1-2min
5 285 7 3-4min
8 95 (bb)a 8 3-4min
12 140 8 2-3min
12 8 1-2min
12 27.5 each 8 1-2min
12 Done 7 1-2min
12 8 1-2min
10 35*2 8 2-3min
8 7 2-3min
10 120+ 8 2-3min
12 8 2-3min
12 47.5 8 1-2min
10 8 1-2min
10 105 8 1-2min
Reps / Duration Load (lbs) RPE Rest
6 255 7 3-4min
8 185 7 3-4min
10 135 8 2-3min
10 185 7 2-3min
8 47.5 7 1-2min
10 1 8 1-2min
10 52.5 8 1-2min
5 7 3-4min
8 8 3-4min
 12 8 2-3min
12 8 1-2min
12 8 1-2min
12 7 1-2min
12 8 1-2min
10 8 2-3min
8 7 2-3min
10 8 2-3min
12 8 2-3min
12 8 1-2min
10 8 1-2min
10 8 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
8 7 3-4min
10 8 2-3min
10 7 2-3min
8 7 1-2min
10 8 1-2min
10 8 1-2min
5 7 3-4min
8 8 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
12 7 1-2min
12 8 1-2min
10 8 2-3min
8 7 2-3min
10 8 2-3min
12 8 2-3min
12 8 1-2min
 10 8 1-2min
10 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
15 9 1-2min
12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
5 8 2-3min
10 8 2-3min
15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
15 9 1-2min
 12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
5 8 2-3min
10 8 2-3min
15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
15 9 1-2min
12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
5 8 2-3min
10 8 2-3min
 15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
15 9 1-2min
12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
5 8 2-3min
10 8 2-3min
15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
SHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLYSQUEEZE YOUR SHOULDER
PULL YOUR ELBOWS
BALDES AND DOWN
STAY AND
FIRM IN,
ON USE
THE ABENCH
1.5X SHOULDER
MAINTAIN A NEUTRAL LOWERWIDTH BACK, SET YOUR HIPS BACK,
GRIP
TUCK ELBOWS AT A 45° ANGLE,
DON'T LEAN YOUR TORSO FORWARD
PRESS ALL THE WAYALLOW
UP TO YOUR
YOUR
15°
SPINE
TOES, TO ROUND
STRETCH YOUR CALVES
DRIVE YOURATPINKY
THE INTO
TO THE HANDLE
BOTTOM, DON'T HARDER
BOUNCE THAN YOUR
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
OUTYOUR
CLEAR OF THE BAROUT
HEAD PRIOROFTO MOVING
THE WAY, PRESSIT OFFUPTHE GROUND
AND SLIGHTLY
AS YOU
FOCUS ON PULL THE WEIGHT
SQUEEZING TOWARDS
YOUR QUADS TO YOU.
MAKEKEEP
THE YOUR
WEIGHT
KEEP YOUR ELBOWS SLIGHTLY MOVE BENT AT A CONSTANT ANGLE
FOCUS ON
WHILE FLEXING YOUR
SQUEEZING YOUR SPINE
PECS (ROUNDING
TO MOVE YOUR
THE BACK),
WEIGHT
KEEP YOUR ELBOWS
DON'T YANK IN
YOURLINE WITH
HEAD THE
WITH TOP
YOUROF YOUR
ARMS HEAD,
10 STEPS EACH LEG. LET
DON'T TAKE MEDIUM
YOUR UPPER STRIDES,
ARM LET YOUR TORSO
MOVE
USE ~45 DEGREE INCLINE.
LEAN MIND MUSCLE CONNECTION WITH
FORWARD
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK YOUR CHIN SHOULDER
AND RIB CAGE WIDTH GRIPONLY MOVE YOUR
DOWN,
RAISE THE PULL YOUR
DUMBBELL HIPS. USEBACK
ARMS
"OUT" A PAD
NOT AND OUT
"UP", MIND MUSCLE
FOCUS ON CONNECTION
SQUEEZING YOUR WITHHAMSTRINGS
MIDDLE FIBERS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLYSQUEEZE YOUR SHOULDER
PULL YOUR ELBOWS
BALDES AND DOWN
STAY AND
FIRM IN,
ON USE
THE ABENCH
1.5X SHOULDER
MAINTAIN A NEUTRAL LOWERWIDTHLEANBACK, SET YOUR HIPS BACK,
GRIP
TUCK ELBOWS AT
DON'T A 45°
ALLOW ANGLE,
YOUR SPINE YOUR
TO TORSO FORWARD
ROUND
PRESS ALL THE WAY UP TO YOUR 15° TOES, STRETCH YOUR CALVES
DRIVE YOURATPINKY
THE INTO
TO THE HANDLE
BOTTOM, DON'T HARDER
BOUNCE THAN YOUR
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
OUTYOUR
CLEAR OF THE BAROUT
HEAD PRIOROFTO MOVING
THE WAY, PRESSIT OFFUPTHE GROUND
AND SLIGHTLY
AS YOU
FOCUS ON PULL THE WEIGHT
SQUEEZING TOWARDS
YOUR QUADS TO YOU.
MAKEKEEP
THE YOUR
WEIGHT
KEEP YOUR ELBOWS SLIGHTLY MOVE BENT AT A CONSTANT ANGLE
FOCUS ON
WHILE FLEXING
SQUEEZING YOUR
YOUR SPINE
PECS (ROUNDING
TO MOVE YOUR
THE BACK),
WEIGHT
KEEP YOUR ELBOWS
DON'T YANK IN
YOURLINEHEAD
WITHWITHTHE TOPYOUROFARMS
YOUR HEAD,
10 STEPS EACH LEG. LET
DON'T TAKE MEDIUM
YOUR UPPER STRIDES,
ARM LET YOUR TORSO
MOVE
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
PULL YOUR ELBOWSLEAN DOWN FORWARD
UPPER AGAINST
PECS YOUR SIDES, USE
TUCK YOUR CHIN SHOULDER
AND RIB CAGE DOWN,
WIDTH GRIPONLY MOVE YOUR
RAISE THE PULL
DUMBBELL HIPS.
YOUR USEBACK
ARMS
"OUT" A PAD
NOT AND OUT
"UP", MIND MUSCLE
FOCUS ON CONNECTION
SQUEEZING YOUR HAMSTRINGS
WITH MIDDLE FIBERS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLYSQUEEZE YOUR SHOULDER
PULL YOUR ELBOWS
BALDES AND DOWN
STAY AND
FIRM IN,
ON USE
THE ABENCH
1.5X SHOULDER
MAINTAIN A NEUTRAL LOWERWIDTH BACK, SET YOUR HIPS BACK,
GRIP
TUCK ELBOWS AT A 45° ANGLE,
DON'T LEAN YOUR TORSO FORWARD
PRESS ALL THE WAYALLOW
UP TO YOUR
YOUR
15°
SPINE
TOES, TO ROUND
STRETCH YOUR CALVES
DRIVE YOURATPINKY INTO
THE TO THE HANDLE
BOTTOM, DON'THARDER
BOUNCETHAN YOUR
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
OUTYOUR
CLEAR OF THE BAROUT
HEAD PRIOROFTO MOVING
THE WAY, PRESSIT OFFUPTHE GROUND
AND SLIGHTLY
 AS YOU
FOCUS ON PULL THE WEIGHT
SQUEEZING TOWARDS
YOUR QUADS TO YOU.
MAKEKEEP
THE YOUR
WEIGHT
KEEP YOUR ELBOWS SLIGHTLY MOVE BENT AT A CONSTANT ANGLE
FOCUS ON
WHILE FLEXING YOUR
SQUEEZING YOUR SPINE
PECS (ROUNDING
TO MOVE YOUR
THE BACK),
WEIGHT
KEEP YOUR ELBOWS IN LINEHEAD
WITHWITHTHE TOP OFARMS
YOUR HEAD,
10 STEPS DON'T
EACH YANKTAKE
LEG.
DON'T
YOUR
LET MEDIUM
YOUR UPPER ARM
YOUR
STRIDES, LET
MOVE YOUR TORSO
USE ~45 DEGREE INCLINE.LEAN MIND MUSCLE CONNECTION WITH
FORWARD
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK YOUR CHIN SHOULDER
AND RIB CAGE DOWN,
WIDTH GRIPONLY MOVE YOUR
RAISE THE PULL YOUR
DUMBBELL HIPS. USEBACK
ARMS
"OUT" A PAD
NOT AND OUT
"UP", MIND MUSCLE
FOCUS ON CONNECTION
SQUEEZING YOUR WITHHAMSTRINGS
MIDDLE FIBERS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLYSQUEEZE YOUR SHOULDER
PULL YOUR ELBOWS DOWN AND IN,
ONUSETHEAYOUR
1.5X SHOULDER
MAINTAINBALDES AND
A NEUTRAL STAY
LOWER
WIDTH
FIRM
BACK,
GRIP SET BENCH HIPS BACK,
TUCK ELBOWS AT AALLOW
DON'T 45° ANGLE,
YOURLEAN
SPINEYOUR TORSO FORWARD
TO ROUND
PRESS ALL THE WAY UP TO YOUR 15° TOES, STRETCH YOUR CALVES
DRIVE YOURATPINKY
THE TOINTO THE HANDLE
BOTTOM, DON'T HARDER
BOUNCE THAN YOUR
BRACE YOUR LATS, CHEST TALL, HIPS
POINTER FINGER HIGH, PULL THE SLACK
OUTYOUR
CLEAR OF THE BAROUT
HEAD PRIOR OFTO MOVING
THE WAY, PRESSIT OFFUPTHE
ANDGROUND
SLIGHTLY
AS YOU PULL THE WEIGHT TOWARDS YOU.
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT KEEP YOUR
KEEP YOUR ELBOWS SLIGHTLY MOVE BENT AT A CONSTANT ANGLE
FOCUS ON
WHILE FLEXING YOUR
SQUEEZING YOUR SPINE
PECS (ROUNDING
TO MOVE YOUR
THE BACK),
WEIGHT
KEEP YOUR ELBOWS
DON'T YANK IN
YOURLINEHEAD
WITHWITHTHE TOPYOUROFARMS
YOUR HEAD,
10 STEPS EACH LEG. LET
DON'T TAKE MEDIUM
YOUR UPPER STRIDES, LET YOUR TORSO
ARMCONNECTION
MOVE
USE ~45 DEGREE INCLINE.
LEAN MIND MUSCLE
FORWARD WITH
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK YOUR CHIN SHOULDER
AND RIB CAGE DOWN,
WIDTH GRIPONLY MOVE YOUR
PULL YOUR HIPS. USEBACK
ARMS A PADAND OUT
 RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
FOCUS ON CONNECTION
SQUEEZING YOUR WITHHAMSTRINGS
MIDDLE FIBERS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR ARM, UPRIGHT
TORSO MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PADPULL YOUR INNER ELBOWS
SWEEP THETOGETHER
WEIGHT OUT (NOT AND BACK,
YOUR MIND MUSCLE
HANDS)
LEAN AWAY FROM THE MACHINE,
CONNECTION WITH ARMSDELTS
REAR STRAIGHT OUT TO
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER WIDTH
OUT OF THE BAR GRIP,
PRIORTUCK YOUR ELBOWS
TO MOVING AGAINST
IT OFF THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
SIDES STRIDES, LET YOUR TORSO
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR SIDES
TUCK ELBOWS AT A 45°LEANANGLE, LEAN
FORWARD YOUR TORSO FORWARD
FOCUS ON FLEXING AND ROTATING 15°YOUYOUR SPINE, BRING YOUR
FACE
LEFT AWAY
ELBOW FROM
TO THE
RIGHT CABLE
KNEE, RIGHT ARE USING,
ELBOW TO KEEP
LEFT YOUR
KNEE
SIT BACK AND DOWN,ARM15° TOE FLARE,
BEHIND DRIVE YOUR KNEES
YOUR TORSO OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PALMS FACING EACH
BALDES ANDOTHER.
STAY PULLON
FIRM YOURTHEELBOWS
BENCH AGAINST
FOCUS ON SQUEEZING YOUR HAMSTRINGS
YOUR SIDES TO MAKE THE
PULL YOUR ARM WEIGHT
PULLBEHIND
YOUR YOURMOVE
ARMS BACK
TORSO,AND OUT MOVE YOUR
DON'T
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR ARM, UPRIGHT
TORSO MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PULL YOUR INNER ELBOWS
PAD
SWEEP THETOGETHER
WEIGHT OUT (NOTAND BACK,
YOUR MIND MUSCLE
HANDS)
CONNECTION WITH REAR DELTS
 LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER WIDTH
OUT OF THE BAR GRIP,
PRIORTUCK YOUR ELBOWS
TO MOVING AGAINST
IT OFF THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
SIDES
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR STRIDES,
SIDES LET YOUR TORSO
TUCK ELBOWS AT A 45°LEAN ANGLE, LEAN
FORWARD YOUR TORSO FORWARD
FOCUS ON FLEXING AND ROTATING 15° YOUR SPINE, BRING YOUR
FACE
LEFT AWAY FROM
ELBOW TO THE KNEE,
RIGHT CABLERIGHT
YOU ARE USING,
ELBOW TO KEEP
LEFT YOUR
KNEE
SIT BACK AND DOWN, 15° TOE FLARE,
ARM BEHIND YOUR TORSO DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PALMS FACING EACH
BALDES AND OTHER.
STAY PULLON
FIRM YOURTHE ELBOWS
BENCH AGAINST
FOCUS ON SQUEEZING YOURYOUR SIDES
HAMSTRINGS TO MAKE THE
PULLBEHIND
YOURWEIGHT
ARMS MOVEAND OUT
PULL YOUR ARM YOURBACKTORSO, DON'T MOVE YOUR
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR ARM, UPRIGHT
TORSO MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PULL
PAD YOUR INNER ELBOWS
SWEEP THETOGETHER
WEIGHT OUT (NOT AND BACK,
YOUR MIND MUSCLE
HANDS)
LEAN AWAY FROM THE MACHINE,
CONNECTION WITH ARMSDELTS
REAR STRAIGHT OUT TO
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER
OUT OF WIDTH
THE BAR GRIP,
PRIOR TUCK
TO YOUR
MOVING ELBOWS
IT OFF AGAINST
THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
SIDES
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR STRIDES,
SIDES LET YOUR TORSO
TUCK ELBOWS AT A 45°LEAN ANGLE, LEAN YOUR TORSO FORWARD
FORWARD
FOCUS ON FLEXING AND ROTATING
15° YOUR SPINE, BRING YOUR
FACE AWAY FROM
LEFT ELBOW THE KNEE,
TO RIGHT CABLERIGHT
YOU ARE USING,
ELBOW TOKEEP
LEFT YOUR
KNEE
SIT BACK AND DOWN,ARM 15° TOE
BEHIND FLARE,
YOUR DRIVE
TORSO YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
 PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
FOCUS ON SQUEEZING YOURYOUR SIDES
HAMSTRINGS TO MAKE THE
PULLBEHIND
YOURWEIGHT
ARMS MOVEAND OUT
PULL YOUR ARM YOURBACKTORSO, DON'T MOVE YOUR
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR ARM, UPRIGHT
TORSO MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PULL YOUR INNER ELBOWS
PAD
SWEEP THETOGETHER
WEIGHT OUT (NOTAND BACK,
YOUR MIND MUSCLE
HANDS)
LEAN AWAY FROM THE
CONNECTION MACHINE,
WITH ARMS
REAR STRAIGHT OUT TO
DELTS
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER
OUT OF WIDTH
THE BAR GRIP,
PRIOR TUCK
TO YOUR ELBOWS
MOVING IT OFF AGAINST
THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
SIDES
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR STRIDES,
SIDES LET YOUR TORSO
TUCK ELBOWS AT A 45°LEAN ANGLE, LEAN YOUR TORSO FORWARD
FORWARD
FOCUS ON FLEXING AND ROTATING 15° YOUR SPINE, BRING YOUR
FACE ELBOW
AWAY FROM THE KNEE,
CABLERIGHT
YOU ARE USING,
TOKEEP YOUR
SITLEFT TO RIGHT
BACK AND DOWN,ARM 15° TOE
BEHIND FLARE,
YOUR
ELBOW
DRIVE
TORSO YOUR LEFT KNEE
KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PALMS FACING EACH
BALDES AND OTHER.
STAY PULLON
FIRM YOURTHE ELBOWS
BENCH AGAINST
FOCUS ON SQUEEZING YOURYOUR SIDES
HAMSTRINGS TO MAKE THE
PULLBEHIND
PULL YOUR ARM YOURWEIGHT
YOURMOVE
ARMS BACK
TORSO,AND OUT MOVE YOUR
DON'T
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 JEFF NIPPARD'S FUNDA
In the light blue cell below, type "kg" if using kilogram
(quotation marks not includ
Lbs

Workout Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3
Chest & Triceps CABLE FLYE 3
ASSISTED DIP 3
DUMBBELL SKULL CRUSHER 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Legs & Abs LEG EXTENSION 3
LEG CURL 3
STANDING CALF RAISE 2
CRUNCH 2
REVERSE GRIP LAT PULLDOWN 3
Week 1

CABLE SEATED
CHEST-SUPPORTED ROW
T-BAR ROW/DB 3
Back & Biceps 3
SEATEDROW
FACE PULL 3
DUMBBELL SUPINATED CURL 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 2
SINGLE-LEG LYING LEG CURL 2
MACHINE SEATED HIP ABDUCTION 3
Legs & Abs
 Legs & Abs
STANDING CALF RAISE 2

PLANK 3
OVERHEAD PRESS 3+1
Shoulders & DUMBBELL LATERAL RAISE 3
Arms CABLE REVERSE FLYE 3
ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
DUMBBELL INCLINE PRESS 3
CABLE FLYE 3
Chest & Triceps
ASSISTED DIP 3
DUMBBELL SKULL CRUSHER 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Legs & Abs LEG EXTENSION 3
LEG CURL 3
STANDING CALF RAISE 2
Week 2

CRUNCH 2
PULL UPS 3
REVERSE GRIP LAT PULLDOWN 3
CABLE SEATED ROW 3
Back & Biceps SINGLE ARM DB ROWS 3
Wee
Back & Biceps
SEATED FACE PULL 3
DUMBBELL SUPINATED CURL 3
DEADLIFT 3
BULGARIAN SPLIT SQUATS 3
SINGLE-LEG LEG EXTENSION 2
Legs & Abs SINGLE-LEG LYING LEG CURL 2
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 2
PLANK 3
OVERHEAD PRESS 3
DYNAMITE PRESS 3
Shoulders & DUMBBELL LATERAL RAISE 3
Arms CABLE REVERSE FLYE 3
SINGLE-ARM ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
DUMBBELL INCLINE PRESS 3
Chest & Triceps CABLE FLYE 3
ASSISTED DIP 3
DUMBBELL SKULL CRUSHER 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Legs & Abs LEG EXTENSION 3
LEG CURL 3
STANDING CALF RAISE 2
CRUNCH 2
Week 3

REVERSE GRIP LAT PULLDOWN 3

Back & Biceps CABLE SEATED ROW 3
CHEST-SUPPORTED T-BAR ROW 3
Wee
Back & Biceps
SEATED FACE PULL 3
DUMBBELL SUPINATED CURL 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 2
Legs & Abs SINGLE-LEG LYING LEG CURL 2
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 2
PLANK 3
OVERHEAD PRESS 3
Shoulders & DUMBBELL LATERAL RAISE 3
Arms CABLE REVERSE FLYE 3
SINGLE-ARM ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
DUMBBELL INCLINE PRESS 3
Chest & Triceps CABLE FLYE 3
ASSISTED DIP 3
DUMBBELL SKULL CRUSHER 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Legs & Abs LEG EXTENSION 3
LEG CURL 3
STANDING CALF RAISE 2
Week 4

CRUNCH 2
REVERSE GRIP LAT PULLDOWN 3
CABLE SEATED ROW 3
Back & Biceps CHEST-SUPPORTED T-BAR ROW 3
SEATED FACE PULL 3
DUMBBELL SUPINATED CURL 3
We
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 2
Legs & Abs SINGLE-LEG LYING LEG CURL 2
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 2
PLANK 3
OVERHEAD PRESS 3
Shoulders & DUMBBELL LATERAL RAISE 3
Arms CABLE REVERSE FLYE 3
SINGLE-ARM ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 5

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
Legs & Abs
W
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
DUMBBELL SEATED SHOULDER PRESS 3
Shoulders & CABLE LATERAL RAISE 3
Arms BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 6

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
 Legs & Abs
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
DUMBBELL SEATED SHOULDER PRESS 3
Shoulders & CABLE LATERAL RAISE 3
Arms BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 7

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
 Legs & Abs

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3
Shoulders & CABLE LATERAL RAISE 3
Arms BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 8

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
DUMBBELL SEATED SHOULDER PRESS 3
Shoulders &
Arms
Shoulders & CABLE LATERAL RAISE 3
Arms BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
RD'S FUNDAMENTALS - BODY PART SPLIT SPREADSHEET
ing kilograms or type "lbs" if using pounds
ks not included)
bs

Reps / Duration Load (lbs) RPE Rest

6 185 7 3-4min
8 135 8 2-3min
12 25dbs 8 1-2min
10 Climbing gym 7 1-2min
12 25 dbs 8 1-2min
6 185 7 3-4min
8 155 7 2-3min
12 155 8 2-3min
12 120 8 1-2min
12 90 8 1-2min
8 155 7 1-2min
12 Throughout 7 1-2min
8 120 8 2-3min
10 135 8 2-3min
12 30 8 2-3min
15 8 1-2min
12 25 8 1-2min
5 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
15 7 1-2min
 12 8 1-2min

20sec 8 1-2min
10+5 50 db 7 3-4min
12 15 8 1-2min
15 22 8 1-2min
12 47.5 8 1-2min
12 22-25 8 1-2min
Reps / Duration Load (lbs) RPE Rest
6 205 7 3-4min
8 125 8 2-3min
12 27.5 8 1-2min
15 7 1-2min
12 20 8 1-2min
6 225 7 3-4min
8 195 7 2-3min
12 155 8 2-3min
12 150 8 1-2min
12 110 8 1-2min
8 180 7 1-2min
12 - 7 1-2min
10 BW 7 1-2min
8 135 8 2-3min
10 165 8 2-3min
12 40 8 2-3min
 15 27.5 8 1-2min
12 25-30 8 1-2min
5 225 7 3-4min
10 35 8 2-3min
15 75 8 1-2min
15 8 1-2min
15 7 1-2min
12 8 1-2min
20sec 8 1-2min
12-15 50 7 3-4min
10 45
12 20 8 1-2min
15 17.5 8 1-2min
12 8 1-2min
12 8 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
8 8 2-3min
12 8 1-2min
10 7 1-2min
12 8 1-2min
6 7 3-4min
8 7 2-3min
12 8 2-3min
12 8 1-2min
12 8 1-2min
8 7 1-2min
12 7 1-2min
8 8 2-3min
10 8 2-3min
12 8 2-3min
 15 8 1-2min
12 8 1-2min
5 285 7 3-4min
10 40s 8 2-3min
15 8 1-2min
15 8 1-2min
15 7 1-2min
12 8 1-2min
20sec 8 1-2min
6 7 3-4min
12 8 1-2min
15 8 1-2min
12 8 1-2min
12 8 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
8 8 2-3min
12 8 1-2min
10 7 1-2min
12 8 1-2min
6 7 3-4min
8 7 2-3min
12 8 2-3min
12 8 1-2min
12 8 1-2min
8 7 1-2min
12 7 1-2min
8 8 2-3min
10 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
 5 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
15 7 1-2min
12 8 1-2min
20sec 8 1-2min
6 7 3-4min
12 8 1-2min
15 8 1-2min
12 8 1-2min
12 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
 12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
 6 9 1-2min
6 8 1-2min
20 9 1-2min
10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
 20 9 1-2min
10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (lbs) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
EADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
BALDES INCLINE.
AND MIND
STAY MUSCLE
FIRM ON THECONNECTION
BENCH WITH
KEEP YOUR ELBOWS SLIGHTLY UPPER BENT
PECS AT A CONSTANT ANGLE
TUCK ELBOWS
WHILE AT A 45°YOUR
SQUEEZING ANGLE, LEAN
PECS TO YOUR
MOVE TORSO
THE FORWARD
WEIGHT
KEEP YOUR ELBOWS INLINE 15° WITH THE TOP OF YOUR HEAD,
SIT BACK ANDDON'T
DOWN, LET15° TOE
YOUR FLARE,ARM
UPPER DRIVE YOUR KNEES OUT
MOVE
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOUR
CAGESPINE
DOWN,TO ONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR SPINEDON'T
BOTTOM, (ROUNDING
BOUNCE YOUR BACK),
PULL DON'T
YOUR ELBOWS
YANK YOURDOWN HEADAGAINST YOURARMS
WITH YOUR SIDES, USE
SHOULDER
USE A CLOSE GRIP, WIDTH GRIP
DRIVE ELBOWS DOWN AND BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
DRIVE YOUR PULL
PINKYYOUR
INTO ARMS BACK AND
THE HANDLE OUT THAN YOUR
HARDER
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
10OUT
STEPS
OFEACH
THE LEG.PRIOR
BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFFLET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE WEIGHT FOCUS
SEAT, MOVE ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE

SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

CLEAR YOUR
RAISE THEHEAD OUT OF"OUT"
DUMBBELL THE WAY, PRESSMIND
NOT "UP", UP AND SLIGHTLY
MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND
CONNECTION YOUR
WITHTORSO,
REAR DON'T
DELTS MOVE YOUR
FACE AWAY FROM THE UPPERCABLE YOU
ARMARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
BALDESINCLINE.
AND MIND
STAY MUSCLE
FIRM ON THECONNECTION
BENCH WITH
KEEP YOUR ELBOWS SLIGHTLY
UPPERBENTPECS AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
MODIFIED TO 50LBS WEIGHT W/ LEGS UP ON BENCH
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
SIT BACK ANDDON'T
DOWN, 15°
LET TOEUPPER
YOUR FLARE,ARM
DRIVE YOUR KNEES OUT
MOVE
MAINTAIN A NEUTRAL LOWERLATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'T
CHIN ALLOW
AND RIB CAGE
YOUR DOWN,
SPINE TO ONLY
ROUNDMOVE YOUR
FOCUS ON SQUEEZINGHIPS.YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING YOUR SPINE
THE TO BOTTOM, DON'T (ROUNDING
BOUNCEYOUR BACK),
PULL DON'T YANK YOUR
WARM
YOUR ELBOWS UP + HEAD
DOWN WITH
STRETCH YOUR
YOURARMS
+ HANG
AGAINST SIDES, USE
SHOULDER
USE A CLOSE GRIP, WIDTH GRIP
DRIVE ELBOWS DOWN AND BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
 DRIVE YOUR PULL
PINKYYOUR
INTO ARMS BACK AND
THE HANDLE OUT THAN YOUR
HARDER
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
10OUT
STEPS
OFEACH
THE LEG.PRIOR
BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFF LET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO
MAKEYOURTHETOES,
WEIGHTSTRETCH
MOVEYOUR CALVES
AT THE
SQUEEZE TO BOTTOM,
YOUR GLUTES, KEEPDON'TYOURBOUNCE
HIPS LOW
CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND
CONNECTION YOUR
WITHTORSO,
REAR DON'T
DELTS MOVE YOUR
FACE AWAY FROM THE UPPER CABLE YOU
ARMARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
BALDESINCLINE.
AND STAY MIND MUSCLE
FIRM ON THE CONNECTION
BENCH WITH
KEEP YOUR ELBOWS SLIGHTLY UPPER BENT
PECS AT A CONSTANT ANGLE
TUCK ELBOWS
WHILE AT A 45°YOUR
SQUEEZING ANGLE, LEAN
PECS TO YOUR
MOVE TORSO FORWARD
THEYOUR
WEIGHT
KEEP YOUR ELBOWS INLINE WITH
15° THE TOP OF HEAD,
SIT BACK ANDDON'T
DOWN, LET15° TOEUPPER
YOUR FLARE,ARM
DRIVE YOUR KNEES OUT
MOVE
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOUR
CAGESPINE
DOWN, TOONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PAD TO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR SPINEDON'T
BOTTOM, (ROUNDING
BOUNCE YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
3 * 10 pull ups for warm up
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
 DRIVE YOUR PULL
PINKYYOUR
INTO ARMS BACK AND
THE HANDLE OUT THAN YOUR
HARDER
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
10OUT
STEPSOFEACH
THE LEG.PRIOR
BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFF LET YOUR
THE TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO
MAKEYOURTHETOES, STRETCH
WEIGHT MOVEYOUR CALVES
AT THE
SQUEEZE TO BOTTOM,
YOUR GLUTES, KEEPDON'T BOUNCE
YOUR HIPS LOW
CLEAR YOUR
RAISE THEHEAD OUT OF"OUT"
DUMBBELL THE WAY, PRESSMIND
NOT "UP", UP AND SLIGHTLY
MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND YOUR
CONNECTION WITHTORSO, DON'T MOVE YOUR
REAR DELTS
FACE AWAY FROM THE UPPER CABLE YOU
ARM ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
BALDES INCLINE.
AND MIND
STAY MUSCLE
FIRM ON THE CONNECTION
BENCH WITH
KEEP YOUR ELBOWS SLIGHTLY UPPERBENT
PECS AT A CONSTANT ANGLE
TUCK ELBOWS
WHILE AT A 45°YOUR
SQUEEZING ANGLE, LEAN
PECS TO YOUR
MOVE TORSO
THE FORWARD
WEIGHT
KEEP YOUR ELBOWS INLINE 15° WITH THE TOP OF YOUR HEAD,
SIT BACK ANDDON'T
DOWN, LET15° TOE
YOUR FLARE,ARM
UPPER DRIVE YOUR KNEES OUT
MOVE
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOURCAGESPINE
DOWN,TO ONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR SPINEDON'T
BOTTOM, (ROUNDING
BOUNCE YOUR BACK),
PULL DON'T
YOUR ELBOWS
YANK YOURDOWN HEADAGAINST YOURARMS
WITH YOUR SIDES, USE
SHOULDER
USE A CLOSE GRIP, WIDTH GRIP
DRIVE ELBOWS DOWN AND BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
DRIVE YOUR PULL
PINKYYOUR
INTO ARMS BACK AND
THE HANDLE OUT THAN YOUR
HARDER
POINTER FINGER
 BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
10OUTSTEPSOFEACH
THE LEG.PRIOR
BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFF LET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP TO YOUR
GLUTES TO MAKE THE WEIGHTTOES, STRETCH
MOVEYOUR CALVES
AT THE
SQUEEZE TO BOTTOM,
YOUR GLUTES, KEEP DON'TYOURBOUNCE
HIPS LOW
CLEAR YOUR HEAD OUT OF THE WAY,
RAISE THE DUMBBELL "OUT" NOT "UP", MINDPRESS UP AND SLIGHTLY
MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND YOUR
CONNECTION WITH TORSO,
REAR DON'T MOVE YOUR
DELTS
FACE AWAY FROM THE UPPER CABLE YOUARMARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
KEEP
NICE BALDES
YOUR
STRETCH ANDTHESTAY
SCAPULAE
ON FIRM
RETRACTED
PECS ON BOTTOM
AT THE THE
ANDBENCH
DEPRESSED
AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE,
AT THE LEAN
TOP. YOUR
CONTROL! TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHEST UPPER TALL,
ARM HIPS
MOVE HIGH, PULL THE SLACK
HOLD
OUTTHEA
OFDUMBBELL
THE DIRECTLY
BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE BACK DUMBBELL
AND DOWN, ON
PUSHYOURYOURWORKING
KNEES THIGH,
OUT TUCK
LATERALLYYOUR
MEDIUMCHINWIDTH
AND FOOT
RIB PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND
TO ROTATING
BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOW ELBOWS
TO RIGHTDOWN
KNEE, AND IN, USE
RIGHT ELBOWA 1.5X
TO SHOULDER
LEFT KNEE
BRACE ONTO A BENCHWIDTH FOR SUPPORT,
GRIP PULL YOUR ELBOW
LEAN YOUR TORSO OVER AGAINSTAT A 45°
YOUR ANGLE, KEEP YOUR LOWER
SIDES MIND
SWEEP THE
BACK WEIGHT
NEUTRAL, OUT
DOUBLEAND BACK,
OVERHAND MUSCLE
GRIP
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLEREARHARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
HIPS. USE A PAD
 MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
SPINE TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON AT
FLEXING
THE TOYOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
BRING THE DUMBBELL
GLUTES TO ALL
MAKE THE
THE WAY
WEIGHTDOWN
MOVE TO YOUR
LEAN AWAY FROM THEKEEP
SHOULDERS, MACHINE,
YOUR ARMS STRAIGHT
TORSO UPRIGHT OUT TO
LEAN OVER SUCH THAT YOUR
YOURTORSO
SIDE IS PARALLEL WITH THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
KEEP
NICE BALDES
YOUR
STRETCH ANDTHESTAY
SCAPULAE
ON FIRM
RETRACTED
PECS ON BOTTOM
AT THE THE
ANDBENCH
DEPRESSED
AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE,
AT THE LEANCONTROL!
TOP. YOUR TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHESTUPPER TALL,
ARM HIPS
MOVE HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN, ON YOUR
PUSH YOURWORKING
KNEES THIGH,
OUT TUCK YOUR
LATERALLY
MEDIUM
CHINWIDTH FOOT
AND RIB PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND
TO ROTATING
BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOWELBOWS
TO RIGHTDOWN
KNEE, AND IN, USE
RIGHT ELBOWA 1.5X
TO SHOULDER
LEFT KNEE
BRACE ONTO A BENCHWIDTH FOR SUPPORT,
GRIP PULL YOUR ELBOW
LEAN YOUR TORSO OVER AGAINSTAT AYOUR
45° ANGLE,
SIDES KEEP YOUR LOWER
SWEEP THENEUTRAL,
BACK WEIGHT OUTDOUBLEANDOVERHAND
BACK, MINDGRIP MUSCLE
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLEREAR HARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE
POINTER FLARE,
FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSE BACK,
A PAD SET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOURYOURHAMSTRINGS
SPINE TO ROUND TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
FOCUS ON AT
FLEXING
THE YOUR
TO LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
BRING THE DUMBBELL
GLUTES TO ALLTHE
MAKE THEWEIGHT
WAY DOWN
MOVE TO YOUR
LEAN AWAY FROM THE MACHINE,
SHOULDERS, ARMS STRAIGHT OUT TO
LEAN OVER SUCH THATKEEP
YOURYOUR TORSO
TORSO
YOUR SIDE IS UPRIGHTWITH
PARALLEL THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
KEEP
NICE BALDES
YOUR
STRETCH ANDTHESTAY
SCAPULAE
ON FIRM
RETRACTED
PECS ON BOTTOM
AT THE THE
ANDBENCH
DEPRESSED
AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE,
AT THE LEAN
TOP. YOUR
CONTROL! TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHESTUPPER TALL,
ARM HIPS
MOVE HIGH, PULL THE SLACK
HOLD A
OFDUMBBELL
OUTTHE THE DIRECTLY
BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACEBACK DUMBBELL
AND DOWN, ON
PUSHYOURYOURWORKING
KNEES THIGH,
OUT TUCK
LATERALLYYOUR
MEDIUM
CHINWIDTH FOOT
AND RIB PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND
TO ROTATING
BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOW ELBOWS
TO RIGHTDOWN
KNEE, AND IN, USE
RIGHT ELBOWA 1.5X
TO SHOULDER
LEFT KNEE
BRACE ONTO A BENCHWIDTH FOR SUPPORT,
GRIP PULL YOUR ELBOW
LEAN YOUR TORSO OVER AGAINST YOURANGLE,
AT A 45° SIDES KEEP YOUR LOWER
SWEEP THE
BACK WEIGHT
NEUTRAL, OUT
DOUBLEAND BACK,
OVERHANDMINDGRIP
MUSCLE
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLEREAR HARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSE BACK,
A PAD SET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOURYOURHAMSTRINGS
SPINE TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
CAPTAIN'S CHAIR
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
BRING THE DUMBBELL
GLUTES TO ALLTHE
MAKE THEWEIGHT
WAY DOWN
MOVE TO YOUR
LEAN AWAY FROM THEKEEP
SHOULDERS, MACHINE, ARMS STRAIGHT
YOUR TORSO UPRIGHT OUT TO
LEAN OVER SUCH THAT YOUR
YOURTORSO
SIDE IS PARALLEL WITH THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
KEEP
NICE BALDES
YOUR
STRETCH ANDTHESTAY
SCAPULAE
ON FIRM
RETRACTED
PECS ON BOTTOM
AT THE THE
ANDBENCH
DEPRESSED
AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE,
AT THE LEANCONTROL!
TOP. YOUR TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHESTUPPER TALL,
ARM HIPS
MOVE HIGH, PULL THE SLACK
HOLD
OUT A
OFDUMBBELL
THE BAR DIRECTLY
PRIOR TO UNDERNEATH
MOVING IT OFF YOUR
THE CHIN, SIT
GROUND
PLACE THEAND
BACK DUMBBELL
DOWN, ON
PUSHYOURYOURWORKING
KNEES THIGH,
OUT TUCK YOUR
LATERALLY
MEDIUM
CHINWIDTH FOOT
AND RIB PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND
TO ROTATING
BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOW ELBOWS DOWN AND IN, USE A 1.5X
TO SHOULDER
BRACE ONTOTO RIGHT
A BENCH KNEE,
FOR
WIDTH
RIGHT
SUPPORT,
GRIP
ELBOW
PULL YOURLEFT KNEE
ELBOW
LEAN YOUR TORSO OVER AGAINSTAT AYOUR
45° ANGLE,
SIDES KEEP YOUR LOWER
SWEEP THENEUTRAL,
BACK WEIGHT OUTDOUBLEANDOVERHAND
BACK, MINDGRIP MUSCLE
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLEREARHARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE
POINTER FLARE,
FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSE BACK,
A PAD SET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING YOUR HAMSTRINGS TO MAKE THE
PRESS ALL THE WAYALLOW
UP TO YOUR
YOUR
WEIGHT
SPINE
TOES,
MOVE
TO ROUND
STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIR ON SQUEEZING YOUR
BRING THE DUMBBELL
GLUTES TO MAKE ALLTHE
THEWEIGHT
WAY DOWN MOVETO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
LEAN OVER SUCH THAT YOUR
YOURTORSO
SIDE IS PARALLEL WITH THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
 JEFF NIPPARD'S FUND
180
lbs

Workout Exercise Working Sets

BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Lower Body #1 LEG EXTENSION 3
LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
CRUNCH 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
OVERHEAD PRESS 3
Week 1

Upper Body #1 CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3
DUMBBELL SUPINATED CURL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3

Upper Body #2
 REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Lower Body #1 LEG EXTENSION 3
LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
CRUNCH 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
OVERHEAD PRESS 3
Upper Body #1 CHEST-SUPPORTED T-BAR ROW 3
Week 2

CABLE FLYE 3
DUMBBELL SUPINATED CURL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
 Upper Body #2
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Lower Body #1 LEG EXTENSION 3
LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
CRUNCH 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
OVERHEAD PRESS 3
Upper Body #1 CHEST-SUPPORTED T-BAR ROW 3
Week 3

CABLE FLYE 3
DUMBBELL SUPINATED CURL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
 Workout Exercise Working Sets
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Lower Body #1 LEG EXTENSION 3
LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
CRUNCH 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
OVERHEAD PRESS 3
Upper Body #1 CHEST-SUPPORTED T-BAR ROW 3
Week 4

CABLE FLYE 3
DUMBBELL SUPINATED CURL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
Workout Exercise Working Sets
DEADLIFT 3

Lower Body #1
 GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1 DUMBBELL ROW 3
Week 5

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
SINGLE-ARM CABLE CURL 3
Workout Exercise Working Sets
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
 Lower Body #1
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1 DUMBBELL ROW 3
Week 6
ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
SINGLE-ARM CABLE CURL 3
Workout Exercise Working Sets
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
7
 BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1 DUMBBELL ROW 3
Week 7 ASSISTED DIP
SEATED FACE PULL
3
3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
SINGLE-ARM CABLE CURL 3
Workout Exercise Working Sets
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1
ek 8
 Upper Body #1 DUMBBELL ROW 3

Week 8
ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
SINGLE-ARM CABLE CURL 3
ARD'S FUNDAMENTALS - UPPER LOWER SPREADSHEET
80
bs

Reps / Duration Load (lbs) RPE Rest

6 235 7 3-4min
8 225 7 2-3min
12 135 8 2-3min
12 155 9 1-2min
12 110 9 1-2min
6 7 1-2min
12 - 7 1-2min
5 185 7 3-4min
10 135 8 2-3min
10 95 7 3-4min
12 150 8 2-3min
12 27.5-32.5 8 1-2min
10 25 8 1-2min
12 47.5-52.5 8 1-2min
8 225 7 3-4min
10 35 8 2-3min
15 75 8 1-2min
15 45 8 1-2min
15 Banded 9 1-2min
12 8 1-2min
20sec 8 1-2min
8 85 8 2-3min
 8 8 2-3min
10 7 2-3min
12 7 2-3min
15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
6 255 7 3-4min
10 225 7 2-3min
12 8 2-3min
12 160 9 1-2min
12 135 9 1-2min
6 160 7 1-2min
12 7 1-2min
5 7 3-4min
10 155 8 2-3min
10 7 3-4min
12 130 8 2-3min
12 8 1-2min
10 8 1-2min
12 8 1-2min
8 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
15 9 1-2min
12 8 1-2min
20sec 8 1-2min
8 8 2-3min
8 8 2-3min
10 7 2-3min
12 7 2-3min
 15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
10 7 2-3min
12 8 2-3min
12 9 1-2min
12 9 1-2min
6 7 1-2min
12 7 1-2min
6 205 7 3-4min
10 . 8 2-3min
10 7 3-4min
12 8 2-3min
12 8 1-2min
10 8 1-2min
12 8 1-2min
8 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
15 9 1-2min
12 8 1-2min
20sec 8 1-2min
8 8 2-3min
8 8 2-3min
10 7 2-3min
12 7 2-3min
15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
10 7 2-3min
12 8 2-3min
12 9 1-2min
12 9 1-2min
6 7 1-2min
12 7 1-2min
5 7 3-4min
10 8 2-3min
10 7 3-4min
12 8 2-3min
12 8 1-2min
10 8 1-2min
12 8 1-2min
8 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
15 9 1-2min
12 8 1-2min
20sec 8 1-2min
8 8 2-3min
8 8 2-3min
10 7 2-3min
12 7 2-3min
15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
 12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
6 8 3-4min
6 8 3-4min
8 8 2-3min
8 9 2-3min
12 8 1-2min
12 8 1-2min
15 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
 15 9 1-2min
8 8 1-2min
12 8 1-2min
8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
6 8 3-4min
6 8 3-4min
8 8 2-3min
8 9 2-3min
12 8 1-2min
12 8 1-2min
15 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
 8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
6 8 3-4min
6 8 3-4min
8 8 2-3min
8 9 2-3min
12 8 1-2min
12 8 1-2min
15 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
6 8 3-4min
6 8 3-4min
8 8 2-3min
8 9 2-3min
12 8 1-2min
12 8 1-2min
15 9 1-2min
ADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
FOCUS ON DON'T
LOWERED ALLOW
WEIGHT,
SQUEEZING YOUR
SOIGHT
YOUR SPINETO
LOWER
QUADS TO ROUND
BACK
MAKE TIGHTNESS
THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT,
WEIGHT FOCUS
MOVE ON SQUEEZING YOUR
FOCUS ONGLUTES
FLEXINGTOYOUR
MAKE SPINE
THE (ROUNDING
WEIGHT MOVEYOUR BACK),
TUCK ELBOWS
DON'T AT A 45°
YANK YOURANGLE,
HEAD SQUEEZE
WITH YOUR
YOUR SHOULDER
ARMS
PULL YOUR ELBOWS
BALDES ANDDOWN
STAY AND
FIRMIN,ONUSE
THEABENCH
1.5X SHOULDER
CLEAR YOUR HEAD OUT OF WIDTH GRIP PRESS UP AND SLIGHTLY
THE WAY,
KEEPAS YOUR
YOU PULL THE WEIGHT
ELBOWS SLIGHTLYTOWARDS
BENT AT AYOU. KEEP YOUR
CONSTANT ANGLE
DRIVE YOUR
WHILE PINKY INTO
SQUEEZING THEPECS
YOUR HANDLE HARDER
TO MOVE THAN
THEMOVE YOUR
WEIGHT
PULL YOUR ARM BEHIND YOUR
POINTER TORSO,
FINGER DON'T YOUR
BRACE YOUR LATS, CHEST TALL,ARM
UPPER HIPS HIGH, PULL THE SLACK
10OUT
STEPSOFEACH
THE LEG.PRIOR
BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFF LET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO
MAKEYOURTHETOES, STRETCH
WEIGHT MOVEYOUR CALVES
AT THE
USE ~45SQUEEZE
DEGREE TO BOTTOM,
YOUR GLUTES,
INCLINE. MINDKEEPDON'T
MUSCLE BOUNCE
YOUR HIPS LOW WITH
CONNECTION
UPPER PECS
 PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIP TORSO FORWARD
LEAN YOUR TORSO OVER AT A15°45° ANGLE, KEEP YOUR LOWER
RAISE THE
BACKDUMBBELL
NEUTRAL, "OUT"
DOUBLENOT "UP", MIND
OVERHAND MUSCLE
GRIP
CONNECTION WITHBACK
PULL YOUR ARMS MIDDLE
ANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'TCHIN ALLOW
AND RIB CAGE
YOUR DOWN,
SPINE TO ONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
FOCUS ONGLUTES
FLEXINGTOYOUR
MAKE SPINE
THE (ROUNDING
WEIGHT MOVE YOUR BACK),
TUCK ELBOWS
DON'T AT A 45°
YANK ANGLE,
YOUR HEAD SQUEEZE
WITH YOUR
YOUR SHOULDER
ARMS
PULL YOUR ELBOWS
BALDES ANDDOWN
STAY AND
FIRMIN,ONUSE
THEABENCH
1.5X SHOULDER
CLEAR YOUR HEAD OUT OF WIDTH GRIP PRESS UP AND SLIGHTLY
THE WAY,
KEEPAS YOUR
YOU PULL THE WEIGHT
ELBOWS SLIGHTLYTOWARDS
BENT AT AYOU. KEEP YOUR
CONSTANT ANGLE
DRIVE YOUR
WHILE PINKY INTO
SQUEEZING THEPECS
YOUR HANDLE
TO HARDER
MOVE THETHAN YOUR
WEIGHT
PULL YOUR ARM BEHIND YOURFINGER
POINTER TORSO, DON'T MOVE YOUR
BRACE YOUR LATS, CHEST TALL,
UPPER HIPS HIGH, PULL THE SLACK
ARM
10OUTSTEPS EACH
OF THE LEG.PRIOR
BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFF LET YOUR
THE TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT,
WEIGHT FOCUS
MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO YOUR
MAKE THETOES, STRETCH
WEIGHT MOVEYOUR CALVES
USE ~45SQUEEZEAT THE
DEGREE TO BOTTOM,
YOUR GLUTES,
INCLINE. MINDKEEPDON'T
MUSCLE BOUNCE
YOUR HIPS LOW WITH
CONNECTION
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIP TORSO FORWARD
LEAN YOUR TORSO OVER AT A15° 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
 RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITHBACK
PULL YOUR ARMS MIDDLE
ANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'TCHIN ALLOW
AND RIBYOURCAGESPINE
DOWN, TO ONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR QUADS
USE A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
FOCUS ONGLUTES
FLEXINGTO YOUR
MAKE SPINE
THE (ROUNDING
WEIGHT MOVE YOUR BACK),
TUCK ELBOWS AT A 45°
DON'T YANK YOURANGLE,
HEADSQUEEZE
WITH YOUR YOUR SHOULDER
ARMS
PULL YOUR ELBOWS DOWN AND IN, USE
BALDES AND STAY FIRM ON THE BENCH A 1.5X SHOULDER
CLEAR YOUR HEAD OUT OF WIDTH GRIP PRESS UP AND SLIGHTLY
THE WAY,
KEEPAS YOUR
YOU PULL THE WEIGHT
ELBOWS SLIGHTLYTOWARDS
BENT AT AYOU. KEEP YOUR
CONSTANT ANGLE
DRIVE YOUR
WHILE PINKY
SQUEEZING INTO THE
YOUR HANDLE
PECS TO HARDER
MOVE THETHAN YOUR
WEIGHT
PULL YOUR ARM BEHIND YOURFINGER
POINTER TORSO, DON'T MOVE YOUR
BRACE YOUR LATS, CHEST TALL,ARM
UPPER HIPS HIGH, PULL THE SLACK
10OUTSTEPS EACH LEG.PRIOR
TAKE MEDIUM STRIDES, LET YOUR TORSO
FOCUSOF ONTHE BAR
SQUEEZING TO MOVING
YOUR
LEAN QUADS
FORWARD
IT OFF
TO MAKE THE
THEGROUND
WEIGHT
FOCUS ON SQUEEZING YOUR
MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO
MAKEYOURTHETOES,
WEIGHT STRETCH
MOVEYOUR CALVES
AT THE
USE ~45SQUEEZE
DEGREE TO BOTTOM,
YOUR GLUTES,
INCLINE. MINDKEEPDON'T
MUSCLE YOURBOUNCE
HIPS LOW WITH
CONNECTION
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIPKEEPTORSO FORWARD
LEAN YOUR TORSO OVER AT A15° 45° ANGLE, YOUR LOWER
RAISE THE
BACKDUMBBELL
NEUTRAL, "OUT"
DOUBLE NOT "UP", MIND
OVERHAND GRIPMUSCLE
CONNECTION
PULL YOUR ARMS WITHBACK
MIDDLE ANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOUR CHIN ALLOWAND RIBYOUR
CAGESPINE
DOWN, ONLY MOVE YOUR
FOCUS ON DON'T
SQUEEZINGHIPS.
YOUR USEQUADS
A PAD
TOMAKE
TO ROUND THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
FOCUS ONGLUTES
FLEXINGTOYOUR
MAKE SPINE
THE (ROUNDING
WEIGHT MOVE YOUR BACK),
TUCK ELBOWS
DON'T AT
YANKA 45° ANGLE,
YOUR HEAD SQUEEZE
WITH YOUR
YOUR SHOULDER
ARMS
PULL YOUR ELBOWS
BALDES ANDDOWN
STAY AND
FIRMIN,ONUSE
THEABENCH
1.5X SHOULDER
CLEAR YOUR HEAD OUT OF WIDTH GRIP PRESS UP AND SLIGHTLY
THE WAY,
KEEPAS YOUR
YOU PULL THE WEIGHT
ELBOWS SLIGHTLYTOWARDS
BENT AT AYOU. KEEP YOUR
CONSTANT ANGLE
DRIVE YOUR
WHILE PINKY INTO
SQUEEZING THEPECS
YOUR HANDLE
TO HARDER
MOVE THETHAN YOUR
WEIGHT
PULL YOUR ARM BEHIND YOURFINGER
POINTER TORSO, DON'T MOVE YOUR
BRACE YOUR LATS, CHEST TALL,ARM
UPPER HIPS HIGH, PULL THE SLACK
10OUTSTEPS EACH
OF THE LEG.
BAR TAKE
PRIOR MEDIUM
TO MOVING STRIDES,
IT OFF LET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP TO YOUR TOES,
GLUTES TO MAKE THE WEIGHT STRETCH
MOVEYOUR CALVES
USE ~45SQUEEZEAT THE
DEGREE TO BOTTOM,
YOUR GLUTES,
INCLINE. MINDKEEPDON'T
MUSCLEYOURBOUNCE
HIPS LOW WITH
CONNECTION
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIP TORSO FORWARD
LEAN YOUR TORSO OVER AT A15° 45° ANGLE, KEEP YOUR LOWER
RAISE THE
BACKDUMBBELL
NEUTRAL, "OUT"
DOUBLE NOT "UP", MIND
OVERHAND MUSCLE
GRIP
CONNECTION
PULL YOUR ARMS WITHBACK
MIDDLEANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
NotesHIPS HIGH, PULL THE SLACK
BRACE YOUR LATS, CHEST TALL,
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
 HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
PLACE THEAND
BACK DUMBBELL
DOWN, ON
PUSHYOUR
YOUR WORKING
KNEES THIGH,
OUT TUCK YOUR
LATERALLY
MEDIUMCHINWIDTH
AND RIBFOOT PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND
TO ROTATING
BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
TUCK
LEFT ELBOWSTO
ELBOW ATRIGHT
A 45° KNEE,
ANGLE, SQUEEZE
RIGHT ELBOW YOUR
TO SHOULDER
LEFT KNEE
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ARM,
ON THE MATCH
BENCH REPS WITH
BRING THE DUMBBELL ALL THEARM
DOMINANT WAY DOWN TO YOUR
BRACE ONTO A BENCH
SHOULDERS, FOR
KEEP SUPPORT,
YOUR TORSO PULL YOUR ELBOW
UPRIGHT
TUCK ELBOWS AT A 45° ANGLE,
AGAINST LEANSIDES
YOUR YOUR TORSO FORWARD
PRESS YOUR PULL YOUR
PINKY INTOARMS15°BACK
THE AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE
POINTER FLARE,
FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSE BACK,
A PAD SET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING YOUR HAMSTRINGS TO MAKE THE
PRESS ALL THE WAYALLOW
UP TO YOUR
YOUR
WEIGHT
SPINE
TOES,
MOVE
TO ROUND
STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TO YOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
CLEAR
PALMS YOUR GLUTES
HEAD
FACING TOOTHER.
OUT
EACH MAKE
OF THETHE WAY,
PULL WEIGHT MOVE
PRESSELBOWS
YOUR UP ANDAGAINST
SLIGHTLY
KEEP YOUR SCAPULAE YOUR SIDES AND DEPRESSED
RETRACTED
LEANUSE A CLOSE
AWAY FROMGRIP,
THEDRIVE ELBOWS
MACHINE, ARMSDOWN AND BACK
STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT AND SIDEBACK, MIND MUSCLE
FACE AWAY FROM THE CABLE
CONNECTION WITHYOU AREDELTS
REAR USING, KEEP YOUR
ARM BEHIND YOUR TORSO
BRACE YOUR LATS, CHEST TALL, NotesHIPS HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN, ON
PUSHYOUR
YOUR WORKING
KNEES THIGH,
OUT TUCK YOUR
LATERALLY
MEDIUMCHINWIDTH
AND RIBFOOT PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
DON'T ALLOW YOUR LOWER BACK TO ROUND
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
TUCK
LEFT ELBOWSTO
ELBOW ATRIGHT
A 45° KNEE,
ANGLE, SQUEEZE
RIGHT ELBOW YOUR
TO SHOULDER
LEFT KNEE
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ARM,
ON THE MATCH
BENCH REPS WITH
BRING THE DUMBBELL ALL
DOMINANT THE WAY DOWN TO YOUR
ARM PULL YOUR ELBOW
BRACE ONTO A BENCH
SHOULDERS, FORYOUR
KEEP SUPPORT,
TORSO UPRIGHT
TUCK ELBOWS AT A 45° AGAINST YOUR SIDES TORSO FORWARD
ANGLE, LEAN YOUR
PULL YOUR ARMS15°
PRESS YOUR PINKY INTO THE BACK AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'TSQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
SPINE TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON AT FLEXING
THE TOYOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
CLEAR
PALMS YOUR GLUTES
HEAD
FACING TOOTHER.
OUT
EACH MAKE
OF THETHE WAY,
PULL WEIGHT MOVE
PRESSELBOWS
YOUR UP ANDAGAINST
SLIGHTLY
KEEP YOUR SCAPULAE YOUR SIDES AND DEPRESSED
RETRACTED
LEANUSE A CLOSE
AWAY FROM GRIP,
THEDRIVE ELBOWS
MACHINE, ARMSDOWN AND BACK
STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT AND SIDEBACK, MIND MUSCLE
FACE AWAY FROM THE CABLE
CONNECTION WITHYOU AREDELTS
REAR USING, KEEP YOUR
ARM BEHIND YOUR TORSO
BRACE YOUR LATS, CHEST TALL, NotesHIPS HIGH, PULL THE SLACK
HOLD
OUT A
OFDUMBBELL
THE BAR DIRECTLY
PRIOR TO UNDERNEATH
MOVING IT OFF YOUR
THE CHIN, SIT
GROUND
PLACE THEAND
BACK DUMBBELL
DOWN, ON
PUSHYOUR
YOUR WORKING
KNEES THIGH,
OUT TUCK YOUR
LATERALLY
MEDIUMCHIN WIDTH FOOT
AND RIB CAGE, PLACEMENT
ONLY ON THE
MOVE YOUR PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ARM,
ON THE MATCH
BENCH REPS WITH
BRING THE DUMBBELL ALL THEARM
DOMINANT WAY DOWN TO YOUR
BRACE ONTO A BENCH
SHOULDERS, FORYOUR
KEEP SUPPORT,
TORSO PULL YOUR ELBOW
UPRIGHT
TUCK ELBOWS AT A 45° ANGLE,
AGAINST LEANSIDES
YOUR YOUR TORSO FORWARD
PRESS YOUR PULL YOUR
PINKY INTOARMS15°BACK
THE AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSE BACK,
A PAD SET YOUR HIPS BACK,
FOCUS ONDON'TSQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
SPINE TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON AT FLEXING
THE TO YOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE CAPTAIN'S CHAIR SQUEEZING YOUR
SEAT, FOCUS ON
CLEAR
PALMS YOUR GLUTES
HEAD
FACING TOOTHER.
OUT
EACH MAKE
OF THETHE WAY,
PULL WEIGHT MOVE
PRESSELBOWS
YOUR UP ANDAGAINST
SLIGHTLY
KEEP YOUR SCAPULAE YOUR SIDES AND DEPRESSED
RETRACTED
LEANUSE A CLOSE
AWAY FROM GRIP,
THEDRIVE ELBOWS
MACHINE, ARMSDOWN AND BACK
STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT AND SIDEBACK, MIND MUSCLE
FACE AWAY FROM THE CABLE
CONNECTION WITHYOU AREDELTS
REAR USING, KEEP YOUR
ARM BEHIND YOUR TORSO
BRACE YOUR LATS, CHEST TALL, NotesHIPS HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THE
BACK DUMBBELL
AND DOWN, ON
PUSHYOUR
YOUR WORKING
KNEES THIGH,
OUT TUCK
LATERALLY YOUR
MEDIUMCHIN WIDTH
AND FOOT
RIB PLACEMENT
CAGE, ONLY MOVEON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND
TO ROTATING
BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
TUCK ELBOWSTO
LEFT ELBOW ATRIGHT
A 45° KNEE,
ANGLE, SQUEEZE
RIGHT ELBOW YOUR
TO SHOULDER
LEFT KNEE
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ARM,
ON THE MATCH
BENCH REPS WITH
BRING THE DUMBBELL ALL THEARM
DOMINANT WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
 BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
TUCK ELBOWS AT A 45° ANGLE,
AGAINST LEANSIDES
YOUR YOUR TORSO FORWARD
PULL YOUR 15°
ARMS
PRESS YOUR PINKY INTO THE BACK AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
TUCK YOUR CHIN ANDPOINTER
RIB CAGEFINGER
LATERALLYDOWN, ONLY MOVE YOUR
MAINTAIN A NEUTRALHIPS.LOWER
USE BACK,
A PAD SET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOW YOUR
YOUR HAMSTRINGS
SPINE TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON AT
FLEXING
THE YOUR
TO LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
CLEAR
PALMSYOUR GLUTES
HEAD
FACING TOOTHER.
OUT
EACH MAKE
OF THETHE WEIGHT
WAY,
PULL MOVE
PRESSELBOWS
YOUR UP ANDAGAINST
SLIGHTLY
KEEP YOUR SCAPULAE YOUR SIDES AND DEPRESSED
RETRACTED
USE
LEAN A CLOSE
AWAY FROMGRIP,
THEDRIVE ELBOWS
MACHINE, ARMSDOWN AND BACK
STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT AND
SIDEBACK, MIND MUSCLE
FACE AWAY FROM THE CABLE YOU
CONNECTION WITH REAR AREDELTS
USING, KEEP YOUR
ARM BEHIND YOUR TORSO