ECUATORIAN FINAL BOSS - S1

STAGE 1

Learn to perform lifts correctly.
Focus on technique: Good quality reps with excellent control.

WORKOUT

1) Squat mobility 10 min.
2) Compounds x 2 hard sets.
3) Isolations x 2 hard sets.
4) Kelso Shrugs / Shrug Dips x 50 reps total with good control & reasonably challenging weight.
5) Deadhang x 1 set as much time as posible.
6) Conditioning: Dumbbell Thrusters x 3 sets.

WARM UPS

Perform 1-3 ramp up sets before every compound lift.
Perform 1 warm up set with lighter weight before every isolation lift.
Do your warm up sets with as best technique as posible.

Ramp up example:

If you are going to do High bar squat hard sets with 50kg

1) Empty bar x 8-10 reps
2) 30kg x 5 reps
3) 40kg x 2-3 reps
4) Rest 2-3 min
5) Do your hard sets with 50kg

REST INTERVALS

3 min between compounds.
2 min between isolation exercises.
1 min between conditioning exercises (dumbbell thrusters).

RANGE OF MOTION

Perform as much range on motion as you can safely, mantaining good technique.

INTENSITY

Perform as many reps as you can with good technique.
If technique breaksdown stop the set.

PROGRESSION - DOUBLE PROGRESSION

Add reps until you hit the top of the rep range in all sets, then add weight.

For example, If you are doing:

- High bar squat 50kg x 4-4 (Rep range 4-5)

You will add weight when you hit 50kg x 5-5 with good technique.

Don't rush adding reps, only perform good clean reps, if you are not sure if you are going to get the next rep with good technique don't force it.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hack Squat

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Kelso Shrug

Dead Hang

Straight Leg Calf Raise

Dumbbell Thrusters

DAY A

Shrug Dips

DAY B

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