Dumbbell Series | Total Body Program (Antagonist Splits)

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Course curriculum

1. Program Organization, Terminology & Tips
2. Downloading the Mobile App (Optional)
3. How to Claim Your FREE All-in-One Workout Journal! (via Program Rebate)
4. Rest Time Instructions (Between Supersets, Between Sets, Between Set Pairs)
5. Supplement Instructions & Recommendations (Protein, Creatine, Collagen, Pre-Workout)
6. How Much Weight Should You Use?
7. A Note on Stretching / Flexibility
8. Michael Kamalu "At a Glance" Bio Summary
9. Take Before & After Pics to be Featured!
10. Techniques - Mind-Muscle Connection (Use the Anatomy Graphics!)
1. 1A. Warm Up | Supine Arcs (DBs + Bench)
2. 1B. Warm Up | Prone Retracted Arcs (DBs + Bench)
3. 2A. Workout | DB Twist-Press (DBs + Bench)
4. 2B. Workout | Unilateral Bent Rows (DB + Bench)
5. 3A. Workout | Incline Squeeze Press (DBs + Incline Bench)
6. 3B. Workout | 2-DB Pull-Overs (DBs + Bench)
7. 4A. Workout | Unilateral Decline Press - Neutral & Angled (DB + Decl. Bench)
8. 4B. Workout | Unilateral Incline Row - DB Variation (DB)
9. 5A. Chest Finisher | Archer Push-Ups (Bodyweight)
10. 5B. Back Finisher | Kamalu Total Back Combo (DBs)
11. 6. Combo Finisher | DB Pushup & Row Antagonistic Combo (DBs)
1. 1. Warm Up | Russian Twists (Bodyweight)
2. 2A. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)
3. 2B. Workout | Prone APT (Bench + Bodyweight)
4. 3A. Workout | Decline Arm Bar Sit-Ups (DBs + Decl. Bench)
5. 3B. Workout | Jefferson Curls (DBs)
6. 4A. Workout | Standing DB Side-Bends (DB)
7. 4B. Workout | Supine Counter-Weighted Diagonal Leg Raises (DB + Bodyweight)
8. 5A. Workout | Lying Triple-Angle Serratus Anterior Protractions (DB + Bench)
9. 5B. Finisher | Hollow Body Rockers - Straight-to-Bent-Knee Combo (Bodyweight)
1. 1. Warm Up | Unilateral Hang Clean to Overhead Press Pop (DB)
2. 2A. Workout | One-and-a-Half Hammer Curls (DBs)
3. 2B. Workout | Decline Skull-Crushers (DBs + Decl. Bench)
4. 3A. Workout | Spider Curls Full ROM - Supinating Unilateral (DB + Incl. Bench)
5. 3B. Workout | Incline Hammer & Supinated Tricep Kickbacks (DBs + Incl. Bench)
6. 4A. Workout | Biceps Peak Max-Extension Curls - Supinated (DB + Bench)
7. 4B. Workout | Tricep Ground Dips - Bilateral (Bodyweight)
8. 5. Combo Finisher | Kamalu Compound Biceps & Triceps Combo (DBs)
9. 6A. Forearm Extensor Finisher | Forearm Extensor Combo - Unilateral (DB + Bench)
10. 6B. Forearm Flexor Finisher | Farmer's Carry (DBs)
1. 1. Warm Up | Single-DB Overhead Squat (DB)
2. 2A. Workout | Weighted Bridge Hip Thrusts (DB + Bench)
3. 2B. Workout | Side-Huggers - Standing Combo (DBs)
4. 3A. Workout | Prone DB Leg Curls - Lengthened Partials (DB + Bench)
5. 3B. Workout | Arnold Press - Bilateral Alternating (DBs + Upright Bench)
6. 4A. Workout | Reverse Nordic Leg Curls (Bodyweight)
7. 4B. Workout | Hyperextending Supinated Front Raises - Alternating (DBs + Bench)
8. 5A. Workout | Side-Lying Hip Abductions - Alternating Angles (DB)
9. 5B. Workout | Prone Neutral & Abducted Ext. Rot. Combo (DBs + Bench)
10. 6A. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)
11. 6B. Shoulder Finisher | Abducted Shoulder Circles (DBs)
1. Cardio Instructions, Recommendations & Important Notes
1. 1. Warm Up | Upright DB Circles - Forwards & Backwards (DBs)
2. 2A. Workout | Incline Supported Row (DBs + Incl. Bench)
3. 2B. Workout | Decline Press - Overhand & Underhand (DBs + Decl. Bench)
4. 2C. Workout | Around-the-Clock Pull-Ups (Pull-Up Bar)
5. 2D. Workout | Incline Press - Underhand (DBs + Incl. Bench)
6. 2E. Workout | Unilateral Bent Rows (DB + Bench)
7. 2F. Workout | Unilateral DB Press (DB + Bench)
8. 2G. Workout | Leaning Angled Trap Shrug - Unilateral (DB)
9. 3A. Back Finisher | Prone YTA Reverse Flies (DBs + Bench)
10. 3B. Chest Finisher | Supine ATY Flys (DBs + Bench)
1. Rest Day Instructions & Important Notes
1. 1. Warm Up | Inclined Abducted E.R. with Punch Up (DBs + Incl. Bench)
2. 2A. Workout | Ground-Stop DB Skull-Crushers - Supinated (DBs)
3. 2B. Workout | Incline Wide Supinated Bicep Curl (DBs + Incl. Bench)
4. 2C. Workout | Planked Tricep Extensions - Angled Hammer (Bodyweight)
5. 2D. Workout | Forward-Leaning Hammer Curl Partials (DBs)
6. 2E. Workout | Ground-Stop DB Skull-Crushers - Pronated (DBs)
7. 2F. Workout | Iso-Supination Side-Swings (DBs)
8. 3A. Triceps Finisher | Single-Arm Triceps Ground Dips (Bodyweight)
9. 3B. Biceps Finisher | Zottman Curls (DBs)
10. 4. Forearm Finisher | Sitting Concentration Forearm Flexor Combo (DB + Bench)
1. 1. Warm Up | Serratus Anterior Upward Rotations - Bodyweight Version (Bench)
2. 2A. Workout | Stiff-Leg Inverted Crunches (Bodyweight + Optional Bench)
3. 2B. Workout | Decline Hip-Drop Full ROM PPT (Bench + Bodyweight)
4. 2C. Workout | Prone APT (Bodyweight + Bench)
5. 2D. Workout | Total Oblique Elevated Side-Dips (Bodyweight)
6. 2E. Workout | Jefferson Curls (DBs)
7. 2F. Workout | Russian Twists - Weighted (DB)
8. 3. Total Core Finisher | Twisting Jackknife Crunches (Bodyweight)
1. 1. Warm Up | Jump Rope - Standard (Bodyweight)
2. 2A. Workout | Incline Pronated Lateral Raise (DBs + Incl. Bench)
3. 2B. Workout | Deficit Bulgarian Split Squat (DBs + Bench)
4. 2C. Workout | Hybrid Anterior Press-Raises - Alternating Incline Variation (DBs + Incl. Bench)
5. 2D. Workout | Nordic Leg Curls - Full ROM Negatives (Bodyweight)
6. 2E. Workout | "True" Lateral Plane Raises (DBs)
7. 2F. Workout | Sissy Squat (Bodyweight)
8. 2G. Workout | Prone DB Face-Pulls (DBs + Bench)
9. 2H. Workout | Isolateral Side-to-Side Sumo Squat (DB)
10. 3A. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)
11. 3B. Calf Finisher | Eccentric-Overload Straight-Leg Calf Raises - Rotating Combo (Stair or Bench)
1. Cardio Instructions, Recommendations & Important Notes
1. 1. Warm Up | Can-Opener Progression (DB)
2. 2A. Workout | Kamalu Total Lat Combo - Decline DB Version (DBs + Decl. Bench)
3. 2B. Workout | Incline A-Fly - Bilateral (DBs + Incl. Bench)
4. 3A. Workout | Upper-Back Fast-Twitch Hybrid Fly-Row (DBs)
5. 3B. Workout | Chest Press Twists (DBs + Bench)
6. 4A. Workout | Prone Reverse T-Flys - Shortened Partials (DBs + Bench)
7. 4B. Workout | Supine T-Fly - Lengthened Partials (DBs + Bench)
8. 5A. Back Finisher | Steering Wheel Rows (DB)
9. 5B. Chest Finisher | Fast-Twitch Rotating Pushup Pops (Bodyweight)
1. 1. Warm Up | Cross Body Arm Swings (Bodyweight)
2. 2A. Workout | Pronating DB Curls (DBs)
3. 2B. Workout | Standing Overhead Tricep Extensions (DB)
4. 3A. Workout | Incline Hammer Curl (DBs + Incl. Bench)
5. 3B. Workout | Incline Hammer Tricep Kickbacks (DBs + Incl. Bench)
6. 4A. Workout | REAL Supinating Bicep Curls - Blateral (DBs)
7. 4B. Workout | Ground-Stop DB Skull-Crushers - Supinated (DBs)
8. 5A. Biceps Finisher | Chin-Ups (Pull-Up Bar)
9. 5B. Triceps Finisher | Tricep Ground Dips - Bilateral Bench Variation (Bodyweight + Bench)
10. 6. Total Forearm Finisher | Head Bangers (Pull-Up Bar)
1. Rest Day Instructions & Important Notes
1. 1. Warm Up | Plank Plus (Bodyweight)
2. 2. Workout | Hanging Windshield Wipers (Pull-Up Bar)
3. 3. Workout | Diagonal Arm-Bar Weighted Sit-Ups (DB)
4. 4. Workout | Standing DB Side-Bends (DB)
5. 5. Workout | Weighted Sit-Ups (DBs)
6. 6. Finisher | Side-Planked Scapular Abductions (Bodyweight)
1. 1. Warm Up | Full Snatch - Single-DB Version (DB)
2. 2A. Workout | Parallel Front Squat (DBs)
3. 2B. Workout | Neutral-Grip Upright Rows (DBs)
4. 3A. Workout | Prone DB Leg Curls - Plantar Flexed (DB + Bench)
5. 3B. Workout | Side-Lying Tucked Rear Delt Extensions - Unilateral (DB + Bench)
6. 4A. Workout | Copenhagen Hip Adductions (Bodyweight + Bench)
7. 4B. Workout | Kneeling Rotating Overhead Press - Unilateral (DB)
8. 5A. Leg Finisher | Classic Deadlift - Full ROM (DBs)
9. 5B. Shoulder Finisher | Side-Hug to Supinated Press Combo - Descending Pyramid (Cables)
10. 6. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)
1. Cardio Instructions, Recommendations & Important Notes
1. 1. Warm Up | Alternating Low-Pull & Face-Pull Combo (DBs + Optional Bench)
2. 2A. Workout | Eccentric-Overload DB Press (DB + Bench)
3. 2B. Workout | Eccentric-Only Pull-Ups - Jumping (Pull-Up Bar)
4. 3A. Workout | 1:4 Decline Squeeze Press (DBs + Decl. Bench)
5. 3B. Workout | 3-to-1 Farmer's Carry Shrugs (DBs)
6. 4A. Workout | Eccentric-Overload Incline DB Press - Angled (DB + Incl. Bench)
7. 4B. Workout | Eccentric-Overload Bent Rows (DB + Bench)
8. 5A. Chest Finisher | Plyo Pop Push-Ups (Bodyweight)
9. 5B. Back Finisher | Reverse Back Push-Ups (Bodyweight)
1. 1. Warm Up | Upright DB Circles - Forwards & Backwards (DBs)
2. 2A. Workout | Eccentric-Overload Supported External Hammer Curl (DB + Incl. Bench)
3. 2B. Workout | Eccentric-Overload Tricep Extensions - Ground or Wall Hammer (Bodyweight)
4. 3A. Workout | Eccentric-Overload Spider Curls - Partial ROM (DB + Incl. Bench)
5. 3B. Workout | Eccentric-Overload Standing Overhead Tricep Extensions (DB)
6. 4A. Workout | Angle-Adjust Eccentric-Overload DB Curls (DBs)
7. 4B. Workout | Eccentric-Overload Triceps Ground Dips (Bodyweight)
8. 5. Combo Finisher | 1:4 Kamalu Compound Biceps & Triceps Combo (DBs)
9. 6. Forearm Finisher | Eccentric-Overload Sitting Concentration Wrist Flexion (DB + Bench)
1. 1. Warm Up | Serratus Anterior Upward Rotations - Bodyweight Version (Bench)
2. 2A. Workout | Concentric-Cheating Eccentric-Overload PPT (Bench)
3. 2B. Workout | 1:4 Prone APT (Bench + Bodyweight)
4. 3A. Workout | 1:4 Decline Arm Bar Sit-Ups (DBs + Decl. Bench)
5. 3B. Workout | Eccentric-Only Jefferson Curls (DBs)
6. 4A. Workout | 1:4 Total Oblique Elevated Side-Dips (Bodyweight)
7. 4B. Total Core & Spine Combo Finisher | Turkish Get-Up (DB)
1. Rest Day Instructions & Important Notes
1. 1. Warm Up | Alternating Single-Arm Plank with Overhead Circles (DBs)
2. 2A. Workout | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)
3. 2B. Workout | Concentric-Cheating Eccentric-Overload Overhead DB Press (DBs)
4. 3A. Workout | Eccentric-Only Nordic Leg Curls (Bodyweight)
5. 3B. Workout | Angle-Adjust Eccentric-Overload Lateral Raises (DBs)
6. 4A. Workout | Eccentric-Only Parallel Front Squat (DBs + Bench)
7. 4B. Workout | Eccentric-Overload Overhead Press (DB + Upright Bench)
8. 5. Calf Finisher | Eccentric-Overload Straight-Leg Calf Raises - Rotating Combo (Stair or Bench)
1. Cardio Instructions, Recommendations & Important Notes
1. 1. Warm up | Partial Front Lever Scapular Retractions (Pull-up Bar)
2. 2A. Workout | DB Squeeze Press - Lengthened Partials (DBs + Bench)
3. 2B. Workout | Incline Supported Row - Shortened Partials (DBs + Incl. Bench)
4. 3A. Workout | Underhand Incline Press - Lengthened Partials (Preacher Bar + Plates)
5. 3B. Workout | L-Sit Pull-Ups - Shortened Partials (Pull-Up Bar)
6. 4A. Workout | Decline DB Press with Supination - Lenghtened Partials (DBs + Decl. Bench)
7. 4B. Workout | Hang Pulls - Lengthened Partials (DBs)
8. 5A. Chest Finisher | Supine T-Fly - Lengthened Partials (DBs + Bench)
9. 5B. Back Finisher | Prone Reverse T-Flys - Shortened Partials (DBs + Bench)
1. 1. Warm Up | Steering Wheel Rows (DB)
2. 2A. Workout | Leaning Behind-the-Back Tricep Hyperextensions (DBs)
3. 2B. Workout | One-and-a-Half Hammer Curls (DBs)
4. 3A. Workout | Decline Skull-Crushers - Shortened Partials (DBs + Decl. Bench)
5. 3B. Workout | Biceps Peak Max-Extension Curls - Supinated (DB + Bench)
6. 4A. Workout | Standing Overhead Tricep Extensions - Lengthened Partials (DB)
7. 4B. Workout | Hammer Curls - Lengthened Partials with Isometric Supination (DBs)
8. 5A. Triceps Finisher | Close-Grip Pushups (Bodyweight)
9. 5B. Biceps Finisher | Zottman Curls - Shortened Partials (DBs)
10. 6. Forearm Finisher | Dead Hangs - Pronated Wide-Grip (Pull-Up Bar)
1. 1. Warm Up | Jump Rope - Standard (Bodyweight)
2. 2A. Workout | Hanging Upside-Down Crunches - Shortened Partials (Pull-Up Bar)
3. 2B. Workout | Supine Hip-Drop PPT - Lengthened Partials (Bench + Bodyweight)
4. 3A. Workout | Standing DB Side-Bends - Lengthened Partials (DB)
5. 3B. Workout | Hanging Windshield Wipers - Shortened Partials (Pull-Up Bar)
6. 4A. Workout | Rotational Oblique Twists - "Turned-Out" Lengthened Partials (Cable)
7. 4A. Workout | Russian Twists - Weighted (DB)
8. 4B. Workout | Jefferson Curls - Shortened Partials (DBs)
9. 5. Finisher | Hollow Body Rockers - Straight-to-Bent-Knee Combo (Bodyweight)
1. 1. Warm Up | Overhead Forward Lunges (DB)
2. 2A. Workout | Side-Plank Hip Abductions (Bodyweight)
3. 2B. Workout | Kneeling Rotating Overhead Press - Unilateral (DB)
4. 3A. Workout | Prone DB Leg Curls - Lengthened Partials (DB + Bench)
5. 3B. Workout | Side-Lying Cross-Body Side-Huggers - Lengthened Partials (DB + Bench)
6. 4A. Workout | Sissy Squat - Lengthened Partials (Bodyweight)
7. 4B. Workout | Hyperextending Supinated Front Raises - Alternating (DBs + Bench)
8. 5A. Leg Finisher | Shallow Classic Deadlift - Shortened Partials w/ Constant Tension (DBs)
9. 5B. Shoulder Finisher | "True" Scapular Plane Raises - Shortened Partials (DBs)
1. Rest Day Instructions & Important Notes
1. 1. Warm Up | Can-Opener Progression (DB)
2. 2A. Workout | DB Press - Legless Variation (DBs + Bench)
3. 2B. Workout | Unilateral Bent Rows (DB + Bench)
4. 3A. Workout | Angled Decline DB Press - Unilateral (DB + Decl. Bench)
5. 3B. Workout | Incline Ys (DBs + Incl. Bench)
6. 4A. Workout | Incline DB Press - Standard-to-Squeeze Combo (DBs + Inc. Bench)
7. 4B. Workout | 2-DB Pull-Overs (DBs + Bench)
8. 5A. Chest Finisher | Fast-Twitch Rotating Pushup Pops (Bodyweight)
9. 5B. Back Finisher | Kamalu Total Back Combo (DBs)
1. 1. Warm Up | Unilateral Hang Clean to Overhead Press Pop (DB)
2. 2A. Workout | Iso-Supination Side-Swings (DBs)
3. 2B. Workout | Incline Pronated Tricep Kickbacks - Unilateral (DB + Incl. Bench)
4. 3A. Workout | Incline Hammer Curls (DBs + Incl. Bench)
5. 3B. Workout | Planked Tricep Extensions - Parallel Pronated (Bodyweight)
6. 4A. Workout | Spider Curls Partial ROM (DBs + Incl. Bench)
7. 4B. Workout | Tricep Ground Dips - Bilateral (Bodyweight)
8. 5A. Biceps Finisher | Drag Curls - Rotating Combo (DBs)
9. 5B. Triceps Finisher | Ground-Stop DB Skull-Crushers - Rotating Combo (DBs)
10. 6. Forearm Finisher | Standing Forearm Flexor Combo (DB)
1. Cardio Instructions, Recommendations & Important Notes
1. 1. Warm Up | Push-Up Plus Combo (Bodyweight + DBs)
2. 2A. Workout | Single-Arm Farmer Carries (DB)
3. 2B. Workout | Diagonal Arm-Bar Weighted Sit-Ups (DB)
4. 3A. Workout | Decline Hip-Drop Full ROM PPT (Bench + Bodyweight)
5. 3B. Workout | Prone APT (Bench + Bodyweight)
6. 4A. Workout | Stiff-Leg Inverted Crunches (Bodyweight + Optional Bench)
7. 4B. Workout | Side-Plank Hip-Dips (Bodyweight)
8. 5. Core Finisher | Jackknife Crunches (Bodyweight)
1. 1. Warm Up | Single-DB Overhead Squat (DB)
2. 2A. Workout | Neutral-Grip Upright Rows (DBs)
3. 2B. Workout | Weighted Bridge Hip Thrusts (DB + Bench)
4. 3A. Workout | Shoulder-to-Shoulder Arc Press Combo (DB)
5. 3B. Workout | Kneeling Inverted Knee Extensions (DB)
6. 4A. Workout | Side-Huggers - Unilateral (DB)
7. 4B. Workout | Eccentric-Only Copenhagen Hip Adductions (Bodyweight + Bench)
8. 5A. Shoulder Finisher | Abducted Shoulder Circles (DBs)
9. 5B. Leg Finisher | Back Squat Partial ROM Combo (DBs)
10. 6. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)
1. 1. Warm Up | Cross Body Arm Swings (Bodyweight)
2. 2A. Workout | Modified Archer Pull-Ups (Pull-Up Bar)
3. 2B. Workout | Leaning Upper-Inner Fly - Unilateral (DB)
4. 2C. Workout | Leaning Angled Trap Shrug - Unilateral (DB)
5. 2D. Workout | Decline Squeeze Press (DBs + Decl. Bench)
6. 2E. Workout | Prone Alternating Low-Pull & Face-Pull Combo (DBs + Optional Bench)
7. 2F. Workout | Eccentric-Overload DB Press (DB + Bench)
8. 3A. Back Finisher | Bent YTA Reverse Flies (DBs)
9. 3B. Chest Finisher | Archer Push-Ups (Bodyweight)
1. Rest Day Instructions & Important Notes
1. 1. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)
2. 2A. Workout | Eccentric-Overload Supported External Curl - Supinated (DB + Incl. Bench)
3. 2B. Workout | Incline Supinated Tricep Kickbacks - Unilateral (DB + Incl. Bench)
4. 2C. Workout | REAL Supinating Bicep Curls - Blateral (DBs)
5. 2D. Workout | Standing Overhead Tricep Extensions (DB)
6. 2E. Workout | Pronating DB Curls (DBs)
7. 2F. Workout | Leaning Behind-the-Back Tricep Hyperextensions (DBs)
8. 3A. Biceps Finisher | Biceps Peak Max-Extension Curls - Hammer (DB + Bench)
9. 3B. Triceps Finisher | Eccentric-Overload Triceps Ground Dips (Bodyweight)
10. 4. Forearm Finisher | Forearm Extensor Combo - Unilateral (DB + Bench)
1. 1. Warm Up | Serratus Anterior Upward Rotations - Bodyweight Version (Bench)
2. 2A. Workout | Weighted Sit-Ups (DBs)
3. 2B. Workout | Elevated-Leg Alternating Contralateral Toe-Touches (Bodyweight)
4. 2C. Workout | Total Oblique Elevated Side-Dips (Bodyweight)
5. 2D. Workout | Side-Planked Scapular Abductions (Bodyweight)
6. 2E. Workout | Stiff-Leg Raise & Inverted Crunch Combo (Bodyweight + Optional Bench)
7. 2F. Workout | Jefferson Curls (DBs)
8. 3. Finisher | Jump Rope - Standard (Jump Rope)
1. 1. Warm Up | Air Squats - Full & Deep Partial ROM (Bodyweight)
2. 2A. Workout | Stiff Single-Leg Deadlift - Contralateral Fast (Kettlebell or Similar)
3. 2B. Workout | Side-Huggers - Sitting Forward Lean (DBs)
4. 2C. Workout | Bulgarian Split Squat (DBs + Bench)
5. 2D. Workout | Standing Rotating Overhead Press - Unilateral (DB)
6. 2E. Workout | Isolateral Side-to-Side Sumo Squat (DB)
7. 2F. Workout | Angle-Adjust Eccentric-Overload Lateral Raises (DBs)
8. 3. Finisher | Fast-Twitch Parallel Front Squat to Overhead Press Combo (DBs)
1. Cardio Instructions, Recommendations & Important Notes
1. 1. Warm Up | Through, Up & Out (Bench)
2. 2. Workout | Kamalu Total Lat Combo - Decline DB Version (DBs + Decl. Bench)
3. 3. Workout | Alternating Arm-Bar Decline Press (DBs + Decl. Bench)
4. 4. Workout | Incline Supported Row (DBs + Incl. Bench)
5. 5. Workout | Incline A-Fly - Bilateral (DBs + Incl. Bench)
6. 6. Back Finisher | Reverse Back Push-Ups (Bodyweight)
7. 7. Chest Finisher | Spider Push-Ups (Bodyweight)
1. 1. Warm Up | Steering Wheel Rows (DB)
2. 2. Workout | Decline Skull-Crushers (DBs + Decl. Bench)
3. 3. Workout | Kneeling Concentration Curls (DBs)
4. 4. Workout | Planked Tricep Extensions - Angled Hammer (Bodyweight)
5. 5. Workout | Incline Hammer Curls (DBs + Incl. Bench)
6. 6. Triceps Finisher | Incline Tricep Kickback Combo (DBs + Incl. Bench)
7. 7. Biceps Finisher | Chin-Ups (Pull-Up Bar)
1. 1. Warm Up | Plank Plus (Bodyweight)
2. 2. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)
3. 3. Workout | Prone APT (Bodyweight + Bench)
4. 4. Workout | Windmill Side-Dips (DB)
5. 5. Workout | Decline Arm Bar Sit-Ups (DBs + Decl. Bench)
6. 6. Workout | Supine Counter-Weighted Diagonal Leg Raises (DB + Bodyweight)
7. 7. Core Finisher | Twisting Jackknife Crunches (Bodyweight)
1. 1. Warm Up | Farmer's Carry (DBs)
2. 2. Workout | Sissy Squat (Bodyweight)
3. 3. Workout | Incline Pronated Lateral Raise (DBs + Incl. Bench)
4. 4. Workout | Deep Partial ROM Classic Deadlift (DBs)
5. 5. Workout | "True" Lateral Plane Raises (DBs)
6. 6. Leg Finisher | Single-Leg Jump Rope (Jump Rope)
7. 7. Shoulder Finisher | Concentric-Cheating Eccentric-Overload Overhead DB Press (DBs)
1. 1. Warm Up | Can-Opener Progression (DB)
2. 2A. Workout | L-Sit Body Lifts (Bodyweight)
3. 2B. Workout | DB Push-Up to Overhead Circles (DBs)
4. 2C. Workout | Partial Front Lever Scapular Retractions (Pull-up Bar)
5. 2D. Workout | DB Pushup & Row Antagonistic Combo (DBs)
6. 3A. Back Finisher | Kamalu Total Back Combo (DBs)
7. 3B. Chest Finisher | DB Press Twists (DBs + Bench)
1. 1. Warm Up | Alternating Low-Pull & Face-Pull Combo (DBs + Optional Bench)
2. 2A. Workout | Zottman Curls (DBs)
3. 2B. Workout | Ground-Stop DB Skull-Crushers - Rotating Combo (DBs)
4. 2C. Workout | Drag Curls - Rotating Combo (DBs)
5. 2D. Workout | Incline Tricep Kickback Combo (DB + Incl. Bench)
6. 3A. Biceps Finisher | Quadruple Failure Curl Combo - Supinating & Hammer (DB + Incl. Bench) 🔥🔥🔥🔥
7. 3B. Triceps Finisher | Planked Tricep Extension Combo (Bodyweight)
8. 4. Forearm Finisher | Sitting Concentration Forearm Flexor Combo (DB + Bench)
1. 1. Warm Up | Lying Triple-Angle Serratus Anterior Protractions (DB + Bench)
2. 2A. Workout | Stiff-Leg Raise & Inverted Crunch Combo (Bodyweight + Optional Bench)
3. 2B. Workout | Decline Sit-Ups & Overhead Press Combo (DBs + Decl. Bench)
4. 2C. Workout | 2X Failure Hanging Bent-Knee Leg Raises with PPT (Pull-Up Bar + DB)
5. 2D. Workout | Hyperextending Crunch Combo (Bench + DB)
6. 3. Total Core & Spine Combo Finisher | Turkish Get-Up (DB)
1. 1. Warm Up | Jump Rope - Standard (Bodyweight)
2. 2A. Workout | Fast-Twitch Parallel Front Squat to Overhead Press Combo (DBs)
3. 2B. Workout | Overhead Forward Lunges (DB)
4. 2C. Workout | Unilateral Hang Clean to Overhead Press Pop (DB)
5. 2D. Workout | Isolateral Side Squat & Lateral Raise Combo (DB or Similar)
6. 3A. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)
7. 3B. Leg Finisher | Stiff-Leg Good Morning to Reverse Lunge Combo (DBs)
8. 4. Calf Finisher | Eccentric-Overload Straight-Leg Calf Raises - Rotating Combo (Stair or Bench)
1. 1. Warm Up | Upright DB Circles - Forwards & Backwards (DBs)
2. 2. Workout | Side-to-Side Staggered Pushups (DB)
3. 3. Workout | 3-to-1 Farmer's Carry Shrugs (DBs)
4. 4. Workout | DB Squeeze Press (DBs + Bench)
5. 5. Workout | Unilateral Bent Rows (DB + Bench)
6. 6. Workout | Leaning Upper-Inner Fly - Unilateral (DB)
7. 7. Workout | Asymmetric Over / Under Rotating Pull-Ups (Pull-Up Bar)
8. 8. Workout | Supine T-Fly - Lengthened Partials (DBs + Bench)
9. 9. Workout | Incline Ys with Retractions (DBs + Incl. Bench)
10. 10. Workout | Decline Y Flys with E.R. - Bilateral (DBs + Bench)
11. 11. Workout | Bent YTA Reverse Flies (DBs)
12. 12. Chest Finisher | Eccentric-Overload DB Press (DB + Bench)
13. 13. Back Finisher | Eccentric-Only Pull-Ups - Jumping (Pull-Up Bar)
1. 1. Warm Up | Cross Body Arm Swings (Bodyweight)
2. 2. Workout | Standing Overhead Tricep Extensions (DB)
3. 3. Workout | One-and-a-Half Supinated Curls (DBs)
4. 4. Workout | Leaning Behind-the-Back Tricep Hyperextensions (Preacher Bar)
5. 5. Workout | Pronated Reverse Preacher Curls - Mid Grip (Preacher Bar + Plates)
6. 5. Workout | Pronating DB Curls (DBs)
7. 6. Workout | Decline Skull-Crushers (Preacher Bar + Decl. Bench)
8. 6. Workout | Decline Skull-Crushers (DBs + Decl. Bench)
9. 7. Workout | Compound Double-Flexion Bicep Curls (DBs)
10. 8. Workout | Tricep Ground Dips - Bilateral (Bodyweight)
11. 9. Workout | Drag Curls - Supinating (DBs)
12. 10. Workout | Ground-Stop DB Skull-Crushers - Supinated (DBs)
13. 11. Workout | Iso-Supination Side-Swings (DBs)
14. 12. Triceps Finisher | Eccentric-Overload Tricep Wall Extensions (Bodyweight)
15. 13. Biceps Finisher | Concentric-Cheating Eccentric-Overload Curls (DBs)
16. 14. Forearm Extensor Finisher | Forearm Extensor Combo - Unilateral (DB + Bench)
17. 15. Forearm Finisher | Dead Hangs - Pronated Wide-Grip (Pull-Up Bar)
1. Cardio Instructions, Recommendations & Important Notes
1. 1. Warm Up | Push-Up Plus (Bodyweight)
2. 2. Workout | Diagonal Arm-Bar Weighted Sit-Ups (DB)
3. 3. Workout | Supine Counter-Weighted Diagonal Leg Raises (DB + Bodyweight)
4. 4. Workout | Decline Hip-Drop Full ROM PPT (Bench + Bodyweight)
5. 5. Workout | Prone APT (Bench + Bodyweight)
6. 6. Workout | Weighted Sit-Ups (DBs)
7. 7. Workout | Standing DB Side-Bends (DB)
8. 8. Workout | Elevated-Leg Alternating Contralateral Toe-Touches (Bodyweight)
9. 9. Workout | Jefferson Curls (DBs)
10. 10. Workout | Total Oblique Elevated Side-Dips (Bodyweight)
11. 11. Core Finisher | Triple Failure Roll-Ups (Bodyweight)
1. 1. Warm Up | Air Squats - Full ROM (Bodyweight)
2. 2. Workout | Weighted Bridge Hip Thrusts (DB + Bench)
3. 3. Workout | Prone Neutral & Abducted Ext. Rot. Combo (DBs + Bench)
4. 4. Workout | Deficit Bulgarian Split Squat (DBs + Bench)
5. 5. Workout | Incline Alternating Pronated Lateral Raises (DBs + Incl. Bench)
6. 6. Workout | Nordic Leg Curls - Rep Partials (Bodyweight)
7. 7. Workout | Neutral-Grip Upright Rows - Shortened Partials (DBs)
8. 8. Workout | Reverse Nordic Leg Curls (Bodyweight)
9. 9. Workout | Arnold Press - Bilateral Alternating (DBs + Upright Bench)
10. 10. Workout | Side-Lying Hip Abductions - Alternating Angles (DB)
11. 11. Workout | Hybrid Anterior Press-Raises - Alternating Incline Variation (DBs + Incl. Bench)
12. 12. Workout | Copenhagen Hip Adductions (Bodyweight + Bench)
13. 13. Workout | Side-Lying Ext. Rot. with Punch Out (DB + Bench)
14. 14. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)
15. 15. Shoulder Finisher | Angle-Adjust Eccentric-Overload Lateral Raises (DBs)
16. 16. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)

About this course

$279.00
393 lessons
8 hours of video content

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Program Overview, Instructions & Resources

Week 1 - Monday | Chest & Back (Regional-Match Supersets)

Week 1 - Tuesday | Core & Spine (Regional-Match Supersets)

Week 1 - Wednesday | Biceps, Triceps & Forearms (Regional-Match Supersets)

Week 1 - Thursday | Legs & Shoulders (Regional-Match Supersets)

Week 1 - Friday (Cardio)

Week 1 - Saturday | Chest & Back (Circuit)

Week 1 - Sunday (Rest Day)

Week 2 - Monday | Biceps, Triceps & Forearms (Circuit)

Week 2 - Tuesday | Core & Spine (Circuit)

Week 2 - Wednesday | Legs & Shoulders (Circuit)

Week 2 - Thursday (Cardio)

Week 2 - Friday | Chest & Back (Double Dropsets)

Week 2 - Saturday | Biceps, Triceps & Forearms (Double Dropsets)

Week 2 - Sunday (Rest Day)

Week 3 - Monday | Core & Spine (5-Failure Rapid Series)

Week 3 - Tuesday | Legs & Shoulders (Double Dropsets)

Week 3 - Wednesday (Cardio)

Week 3 - Thursday | Chest & Back (Eccentrics)

Week 3 - Friday | Biceps, Triceps & Forearms (Eccentrics)

Week 3 - Saturday | Core & Spine (Eccentrics)

Week 3 - Sunday (Rest Day)

Week 4 - Monday | Legs & Shoulders (Eccentrics)

Week 4 - Tuesday (Cardio)

Week 4 - Wednesday | Chest & Back (Rep Partials)

Week 4 - Thursday | Biceps, Triceps & Forearms (Rep Partials)

Week 4 - Friday | Core & Spine (Rep Partials)

Week 4 - Saturday | Legs & Shoulders (Rep Partials)

Week 4 - Sunday (Rest Day)

Week 5 - Monday | Chest & Back (Regional-Match Supersets)

Week 5 - Tuesday | Biceps, Triceps & Forearms (Regional-Match Supersets)

Week 5 - Wednesday (Cardio)

Week 5 - Thursday | Core & Spine (Regional-Match Supersets)

Week 5 - Friday | Legs & Shoulders (Regional-Match Supersets)

Week 5 - Saturday | Chest & Back (Failure Circuits)

Week 5 - Sunday (Rest Day)

Week 6 - Monday | Biceps, Triceps & Forearms (Failure Circuits)

Week 6 - Tuesday | Core & Spine (Failure Circuits)

Week 6 - Wednesday | Legs & Shoulders (Failure Circuits)

Week 6 - Thursday (Cardio)

Week 6 - Friday | Chest & Back (5-Failure Rapid Series)

Week 6 - Saturday | Biceps, Triceps & Forearms (5-Failure Rapid Series)

Week 7 - Monday | Core & Spine (5-Failure Rapid Series)

Week 7 - Tuesday | Legs & Shoulders (5-Failure Rapid Series)

Week 7 - Wednesday | Chest & Back (Combo Circuits)

Week 7 - Friday | Biceps, Triceps & Forearms (Combo Circuits)

Week 7 - Saturday | Core & Spine (Combo Circuits)

Week 8 - Monday | Legs & Shoulders (Combo Circuits)

Week 8 - Tuesday | Chest & Back (Single-Set Frenzy)

Week 8 - Wednesday | Biceps, Triceps & Forearms (Single-Set Frenzy)

Week 8 - Thursday | Cardio

Week 8 - Friday | Core & Spine (Single-Set Frenzy)

Week 8 - Saturday | Legs & Shoulders (Single-Set Frenzy)

About this course