Smitty Workouts

SMITTY WORKOUTS
1A) Incline Heavy DB Bench, 8 sets x 8 reps

1B) Push-ups (with feet elevated), 8 sets x 20 reps
1C) T-Bar Rows, 8 sets x 10 reps
2A) Flat Heavy DB Bench, 1 set x 5, 10, 15, 20, 25, 50
2B) Pull-ups, 6 sets x 5-8 reps
2C) BPA / Face Pulls, 6 sets x 20 reps
3A) Narrow Grip Lat Pull Downs (Heavy), 5 sets x 6-8 reps
3B) Seated Rows, 5 sets x 15-20 reps
3C) Reverse Pec Deck / Prone DB Posterior Flyes, 5 sets x 20 reps
*************************************************************************************************************
*************************************************************************************************************
Progressive Dropset Technique:
1A) Heavy barbell lift
1B) Bodyweight exercise 2X reps of 1A)
1C) Isometric hold for 4X reps of 1A)
Here is what we did:
CHEST
1A) Barbell Bench Press, 5 sets x 5 reps
1B) Push-ups (slow and controlled), 5 sets x 10 reps
1C) Push-up Iso-Hold (halfway down), 5 sets x 20 sec
SHOULDERS
1A) Seated DB Military Press, 8 sets x 5-8 reps, no rest
1B) Piked Push-ups* (slow and controlled), 8 sets x 10-16 reps, no rest
1C) Seated DB Military Iso-Hold (halfway down)**, 8 sets x 20-30 sec at midpoint, 90-120 sec
rest
* Piked Push-ups: Put feet on flat bench, pike your hips up and put your head through your
arms and perform a bodyweight military press.
** Seated DB Military Iso-Hold: Take dumbbells you used for 1A) (same weight) and hold them
with your arms at 90deg. for the target time (sec) halfway down in the military press movement
pattern.
*************************************************************************************************************
*************************************************************************************************************
1) DB Military Press, 4 sets x 10 reps, 90 sec rest
2) DB High Incline Press*, 5 sets x 8 reps, 90 sec rest
* lower 1 to 2 clicks from military press
3) DB Incline Press, 6 sets x 5 reps, 90 sec rest
* lower 1 to 2 clicks from high incline press
4A) Lat Pull Downs, 4 sets x 30 sec iso-hold (with bar at forehead), no rest go right to 4B)
4B) Seated Rows, 4 sets x 20 reps, 90 sec rest
* Increase weight on both exercises with each set
*************************************************************************************************************
*************************************************************************************************************
1A) Push-ups, 10 reps with 3-5 sec slow-eccentric
1B) Push-ups, 10 reps as fast as possible
Goal: 100 reps
Throw in this push-up challenge at the end of any of your workouts and you are guaranteed to
be ready for summer!
*************************************************************************************************************
*************************************************************************************************************
Pre-Squat Warm-up
1A) Front (or Goblet) Squats, 3-5 sets x 5-10 reps (light weight)
1B) Lat Pull Downs, 3-5 sets x 10-20 reps (light weight)
*************************************************************************************************************
*************************************************************************************************************
1A) Wide-Grip Lat Pull Down Iso-Hold, 4 sets x 20 sec, no rest
1B) Seated Cable Rows, 4 sets x 20 reps, rest 90 sec
For 1A) Hold a lat pull down isometric with the bar below your chin for 20 sec. Then immediately
go to seated rows for 20 reps. The goal is to increase the weight for each exercise on every set.
*************************************************************************************************************
*************************************************************************************************************
Title: Multi-Angle Nightmare

1) DB Military Press*, 5 sets x 8-10 reps
* increase weight every set
2) DB High Incline Press*, 5 sets x 8-10 reps
* move angle of bench down 1-2
clicks from the military press setting,
increase weight every set
3) DB Incline Bench Press, 5 sets x 8-10 reps
4A) Seated DB Posterior Flyes, 3 sets x 10 reps
4B) Seated DB Internal/External Rotations, 3 sets x 10 reps
4C) Seated DB Side Laterals, 3 sets x 10 reps
4D) Seated DB Front Raises, 3 sets x 10 reps
5A) Prone DB Rows, 5 sets x 20 reps
5B) Prone DB Posterior Flyes, 5 sets x 20 reps
rest 90-120 seconds after each giant set is completed.
*************************************************************************************************************
*************************************************************************************************************
Workout: SquatCity
Warm-up*
1. Diesel Athletic Complex
2. Hip External Rotation on Bench
3. Diesel Hip Complex
4. Goblet Squats with Prying
Workout
1) Box Squats, 10 sets x 2 reps (60-70% 1RM)
2A) Goblet Squats, 5 sets x 5 reps
2B) Pull-ups, 5 sets x 8-10 reps
2C) Face Pulls, 5 sets x 15-20 reps
3A) Barbell RDL's, 3 sets x 6-8 reps
3B) 3D Hip Stretches on Bench, 1-2 min
4) Sled Dragging (forward and backward), 1 set x 20 min
Quick Gun Show

1) IGYG EZ bar Curls Ladder: 2-20 reps
2) Plate Tricep Extensions on Incline: 5 sets x 10 reps, no rest
2B) Plate Press on Incline: 5 sets x 10 reps, 120 sec rest
*************************************************************************************************************
*************************************************************************************************************
BICEP BLASTER
Setup the incline bench at approx. 45 degrees (or slightly higher) and start with 20-25lb
dumbbells to warm up.
Perform 5 reps for biceps curls and then hold your arms at a 90 degree angle with an
isometric curl for 5 seconds.
We started with 20lb dumbbells and hit 5 rounds for the set 5 reps followed by 5 second
holds and then repeat 5 times. Then we increased the weight 5lbs and went again - all the
way up to 40lb dumbbells
*************************************************************************************************************
*************************************************************************************************************
TOTAL BODY WORK OUT
Warm-up
1. Goblet Squats with Prying
2. Ankle Mobility
3. Diesel Hip Complex
Workout
1) Deadlifts: 10 sets x 2 reps (75% of 1RM)
2A) Barbell Military Press: 5 sets x 10 reps
2B) High Rep Shrugs: 5 sets x 30 reps
2C) DB Posterior Flyes, 5 sets x 20 reps
3) Prowler: 10 runs x 40 yards
BICEP BLASTER
1A) Chin-up Iso-Holds, 1 rep x 10-15 seconds iso-hold with arms at 90 degrees
1B) EZ Bar Curls, 20 reps (bar only, slow tempo on eccentric)
1C) Diesel Bicep Blaster, 3-4 rounds x 5 reps followed by 5 sec iso-hold with arms at 90
degrees
REPEAT 3 TIMES
* Perform 1A), 1B), and 1C) back-to-back with no rest, only resting 180 sec after 1C)
*************************************************************************************************************
Brutal Back Superset- Rest 2 min between sets
1A) Lat Pull Down Iso-Hold, 10-20 sec hold (hold the bar below your chin)
1B) Lat Pull Downs, 10 reps (reps are slow and deliberate)
1C) Lat Pull Downs (Slow-Eccentrics), 5 reps (pull the bar down hard, and raise slowly for 3-5 sec)
*************************************************************************************************************
No Coming Back
1) Incline Push-ups in the Rack*: 1 set x 100 reps
* Set bar in rack at waist height, perform 100
reps in fewest sets possible, resting as short as
possible.
2) Tricep Extensions*: 1 set x 100 reps
* Perform 100 reps in fewest sets possible,
resting as short as possible. Pick a weight
you can do at moderate intensity for 20
normal reps.
3A) Incline DB Bench Press: 5 sets x 10 reps
3B) Incline DB Flyes: 5 sets x 10 reps
3C) Band Pull Aparts: 5 sets x 20 reps
* Perform 3A), 3B), and 3C) back-to-back
with no rest. Rest only after 3C) for 2-3 min.
4A) Slow-Eccentric Push-ups: 5 sets x 5 reps*
4B) Seated Cable Rows: 5 sets x 10 reps
* Lower each rep for a 3-5 second count
and drive powerfully back to lockout.
5) Barbell-only Curls: 1 set x 120 reps
* Perform 120 reps in fewest sets possible,
resting as short as possible.
Tricep Gauntlet
Stack on the floor (in this order) a 45lb plate, a 35lb plate, and a 25lb plate.
Lie on your back on the floor, grab the 25lb plate on the sides, and perform tricep extensions
where you keep your elbows facing the ceiling and you lower the plate down until it
touches the floor before driving it back up.
Hit 20 reps with the 25lb plate grab the 35lb plate and repeat for another 20 reps then 45lb plate
for 20. Once you're done with the 45, go back down to the 35lb, and then finally, the 25lb plate.
Tricep Extensions: 25lb x 20 reps
Try to keep the rest to a minimum
*************************************************************************************************************
*************************************************************************************************************
CHEST ANNIHILATOR
Tricep Gauntlet
Close Grip Bench
8x3
Drop 5 add 5 Bench or DB Bench Press (Drop 10-20 add 5 acceptable)-Weight Sample belowStart with 5 Rep Max weight
Set 1: 100lbs x 5 reps, rest 2-3min
*************************************************************************************************************
*************************************************************************************************************

Smitty Workouts

Uploaded by

Copyright:

Available Formats

Smitty Workouts

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Smitty Workouts

Uploaded by

Copyright:

Available Formats

SMITTY WORKOUTS

1A) Incline Heavy DB Bench, 8 sets x 8 reps

Title: Multi-Angle Nightmare

Quick Gun Show

You might also like