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Skinny Bastard Part 2

Monday: Upper Body Max Effort:


A. Bench Press Variant 3-5RM
BB Bench Press
BB Floor Press
Incline BB Press
Close Grip Bench Press
B. Horizontal Row 3-4 X 6-10
Bent Over Row
T-Bar Row
Pendlay Row
Seated Row
C. Supplemental Press 3-4 X 6-10
Flat DB Press
Incline DB Press
DB Floor Press
D. Upper back variant 2-3 X 12-12
Lat Pulldown
Seated Cable Row
Chest Supported Row
1 Arm DB Row
E. Elbow Floor Exercises 3 x 6-10
Hammer Curls
Zottman Curls
BB Curls
Incline DB Curls
F. Weighted Abdominal work 3-4 X 8-12
Wednesday: Lower Body Max Effort
A. Deadlift Variant 3-5RM
Trap Bar Deadlift
Straight Bar Deadlift
Good Morning
Rack Pulls
B. Squat Variant 3 X 8
Box Squat
Front Squat
BB Squat
Goblet Squat
C. Unilateral Movement 3 x 8-12
Step-Up variation
Lunge variation
Bulgarian Split Squat
D. Hip Extension 3 X 8-15
Reverse Hypers
Upright Sled Walks
Hyperextensions
Swiss Ball Hip Extension + Leg Curl
Low Cable Pull-Through
E. Ghetto GHRs 2 X 8
Friday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant 3 x MR

Standing Rope Facepulls


Kneeling Scarecrows
Straight Arm Pulldown
Rear Delt Flye (DB or machine)

DB Bench, flat or incline on swiss ball


BB Bench Press
Body weight Dips
Chin-Ups
Push Ups
B. Vertical Pull Variant 3-4 X 8-12 (Superset)
Lat Pulldow
Standing Rope Facepulls
Seated Cable Row
Kneeling Scarecrows
Bent-over DB Row
Straight Arm Lat Pulldown
Chest Supported Row
Plate Pullover
C. Medial Delt or Trap Variant 3-4 X 8-15
DB Single Press (single arm)
DB Should Press (seated or standing)
Lateral Raises (DB or cable)
Brandford Press
D. Triceps Supplemental Variant 3-4 X 8-12
Tricep Pressdown
DB Tricep Extension
BB Tricep Extension
Incline, elbows-out tricep extension
E. Curl Variant 3 X 8-10
Preacher Curl (EZ-bar or straight bar)
BB Curls
Hammer Curls
Alternate DB Curls (seated or standing)
Cable Curls
F. Abdominal circuit training
Hanging Leg Raises
DB or cable side bends
Low-cable pull-ins
Reverse cable side bends
Weighted Swiss ball crunches
Lateral Bridge (timed set)
Saturday: Lower Body Repetition Effort
A. Squat Variant 3 X 6-12
B. Deadlift Pull Variant 3 X 6-12
C. Unilateral Movement 3 X 6-12
Bulgarian Split Squat variation
Lunge variation
Step-up variation
Sled Drags
D. Hamstring / Posterior Chain Movement 3 X 8-12
45 Degree Hyperextensions
Reverse Hyperextensions
Pull-throughs
Swiss Ball Back Bridge + Leg curl
Glute-Ham Raises
Laying Leg Curl
E. Ground-Based, Abdominal Circuit 10-20 reps x 2-3
Sprinter Sit-ups
V-ups
Toe Touches
Hip Thrusts

Skinny Bastard Part 1

Monday: Upper Body Max Effort:


A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15
Wednesday: Lower Body Max Effort
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8
Friday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training
Saturday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8
Lift Variations
Bench Press Variants: Thick or regular bar bench press, Floor press, Rack lockout, Board
press, Incline bench press, Close grip bench press, Decline bench press
Supplemental Press Variants: Flat, Incline, or Decline Dumbbell or barbell bench press
Row Variants: Chest supported rows (like a T-Bar row), Pendlay Rows, Yates Rows, Seated
cable row
Upper Back Variants: Seated rear delt machine,Seated dumbbell power cleans, Bentover cable flyes (single arm), Standing face pulls, Rope pulls to throat, Bent-over dumbbell
rear delt flyes, Cable scarecrows
Abdominal Variant: Barbell Russian twists, Low-cable pull-ins, Hanging leg raises, Barbell
or dumbbell side bends, Weighted Swiss ball crunches, Low pulley Swiss ball crunches
(shown below)
Repetition Effort Bench Variant: Flat barbell bench press max reps (w/ 95, 135, 185, or
225LBS); Max reps with a regular pushup, chain suspended pushup, or bar pushup;
Bodyweight dips; DB Bench for higher reps
Triceps Supplemental Variant: Dumbbell triceps extension, Dumbbell floor presses, Rope
pressdowns, Skull crushers
Vertical Pull Variant: Chin ups, pull ups, add weight to keep rep range, or use pulldown if
you cant get rep range with body weight
Medial Delt or Trap Variant: Dumbbell side press (single arm), Dumbbell shoulder press
(seated or standing), Lateral raises (dumbbell or cable), Barbell or dumbbell shrugs,
Bradford presses

Curl Variant: Thick bar curls, Preacher curls (EZ bar or straight bar), Regular barbell curls,
Hammer curls, Alternate dumbbell curls (standing or seated incline)
Abdominal circuit training: Pick a bunch of different ab exercises
Deadlift Variant: Conventional deadlift, Platform Deadlift, Rack pull, Sumo deadlift
Squat Variant: Wide stance squats, Medium stance squats, Heels together squats, Front
squats
Pull Variant: Good Mornings (of any variety), Stiff leg deadlifts, Romanian deadlifts