JP-Bands

Phase 1 of Operation 16 is all about shocking the body. Therefore, we use timed sets instead of reps to maximize your results. Follow the six-day training split below for one month before moving on to Phase 2.

Muscle Group Breakdown:

Monday – Chest
Tuesday – Back
Wednesday – Abs
Thursday – Biceps & Triceps
Friday – Legs
Saturday – Shoulders

START THE WORKOUT

PHASE 1: CHEST DAY

EXERCISE 1: DB Incline Chest Press
QUANTITY: 3 sets of 30 seconds 
DETAILS:  Choose weight equal to 10RM. Rest 3 seconds when you reach failure. If form is lost your rep has failed. STAY IN FORM. USE SPOTTER IF POSSIBLE. 
Modification: Smith Machine
 
EXERCISE 2: Bench Press
QUANTITY: 3 sets of 20 seconds 
DETAILS:  Choose weight equal to 10RM. Rest 3 secs when you reach failure. If form is lost your rep has failed. STAY IN FORM. USE SPOTTER IF POSSIBLE. 
Modification: Smith Machine 

EXERCISE 3: Reverse Grip Bench Press
QUANTITY: 3 sets of 30 seconds 
DETAILS: Lower the bar on to your chest. Switch to reverse grip and proceed to lift.
 
EXERCISE 4: DB Incline Low Fly
QUANTITY: 3 sets of 30 seconds 
 
EXERCISE 5: Elevated Weighted Pushups
QUANTITY: 4 sets of 30 seconds 
DETAILS:  Be sure to use enough weight to challenge your 10RM. 
Modification: Ballistic Pushup

CONTINUE THE WORKOUT: BACK DAY>>

RETURN TO OPERATION 16>>

PHASE 1: BACK DAY

EXERCISE 1: Deadlifts
QUANTITY: 4 sets of 20 seconds
DETAILS: Any form of deadlifts can be used. Executing proper form is vital.
 
EXERCISE 2: Barbell Bent-over Row (underhand grip)
QUANTITY: 3 sets of 30 seconds
DETAILS: No cheated reps. Keep the back flat and use strict form.
 
EXERCISE 3: One-arm Dumbbell Row
QUANTITY: 3 sets of 30 seconds each arm

EXERCISE 4: Negative Pullups
QUANTITY: 3 sets of 30 seconds
DETAILS: Add extra weight for eccentric (5 second drop) motion of the lift. Use a step to assist on the concentric motion of the lift.

EXERCISE 5: Lat Pulldown (wide grip)
QUANTITY: 3 sets of 30 seconds
 
EXERCISE 6: Band Explosive Row
QUANTITY: 3 sets of 30 seconds
DETAILS: To be done at max intensity as fast as possible with a 10RM resistance level band. Use extra bands if needed.

CONTINUE THE WORKOUT: ABS>>

RETURN TO OPERATION 16>>

PHASE 1: ABS

EXERCISE 1: Weighted Hanging Leg Raise
QUANTITY: 3 sets of 1 minute
DETAILS: A weighted belt is needed. Wrap chain around plates 2-3 times to get tight against thighs.
 
EXERCISE 2: Hanging Windshield Wipers
QUANTITY: 3 sets of 30 seconds
Modification: Lying Wind Shield Wipers   
 
EXERCISE 3: Dragon Flags Leg Raises
QUANTITY: 3 sets of 30 seconds
DETAILS: Keep the upper body and lower body flat and stiff like a board.    
 
EXERCISE 4: Side Ab Rotation
QUANTITY: 3 sets of 20 seconds
DETAILS: To be done at max intensity as fast as possible with a 10RM resistance level band. Use extra bands if needed.

CONTINUE THE WORKOUT: ARM DAY>>

RETURN TO OPERATION 16>>

PHASE 1: ARM DAY

TRICEPS

EXERCISE 1: Bench Press (close grip)
QUANTITY: 4 sets of 20 seconds 
 
EXERCISE 2: Poston BTB (behind the back) Kickbacks
QUANTITY: 2 sets of 60 seconds
DETAILS: Keep back flat. Only the elbows should be moving.   
 
EXERCISE 3: Tricep Cable Pushdown 
QUANTITY: 3 sets of 45 seconds
 
EXERCISE 4: Cable Overhead Tricep Extension 
QUANTITY: 3 sets of 45 seconds

BICEPS

EXERCISE 1: Straight Bar Bicep Curls
QUANTITY: 3 sets of 30 seconds

EXERCISE 2: Open-palm Dumbbell Curl (close grip)
QUANTITY: 2 sets of 90 seconds
DETAILS: Use a slight bent over position. Feel the stretch and contraction. Full range of motion is vital.  

EXERCISE 3: Standing Band Curl 
QUANTITY: 2 sets of 60 seconds
 
EXERCISE 4: High Band Curl 
QUANTITY: 2 sets of 45 seconds
DETAILS: To be done at max intensity as fast as possible with a 10RM resistance level band. Use extra bands if needed.

CONTINUE THE WORKOUT: LEG DAY>>

RETURN TO OPERATION 16>>

PHASE 1: LEG DAY

EXERCISE 1: Free-Weights barbell squats
QUANTITY: 4 sets of 30 seconds
Modification: Smith Machine or Hack Squat  
 
EXERCISE 2: Leg Press
QUANTITY: 3 sets of 45 seconds
DETAILS: Use a foot position that emphasizes pushing through the heel.   
 
EXERCISE 3: Walking Lunges
QUANTITY: 2 sets of 60 seconds
DETAILS: Keep the stepping knee over the ankle. Use a big step.
 
EXERCISE 4: Standing Leg Curl 
QUANTITY: 3 sets of 30 seconds
 
EXERCISE 5: Sled Pull
QUANTITY: 4 sets of 60 seconds
DETAILS: Use a weight where failure is achieved after 20 steps total. 
Modification: Have a partner hold you back with bands or rope
 
EXERCISE 6: Weighted Calve Hop
QUANTITY: 4 sets of 20 seconds
DETAILS: Keep your core tight to support the back.  
 
EXERCISE 7: One-leg Step-up 
QUANTITY: 2 sets of 20 seconds each leg

CONTINUE THE WORKOUT: SHOULDER DAY>>

RETURN TO OPERATION 16>>

PHASE 1: SHOULDER DAY

EXERCISE 1: Dumbbell Side Raises
QUANTITY: 2 minutes
DETAILS: Keep your thumbs down and pinky finger high. Maintain good posture.   
 
EXERCISE 2: Poston Press
QUANTITY: 2 minutes
DETAILS: Start with palms facing the face. Lift the weight in an outward motion bringing the elbows to a military press position. Repeat in constant tension tempo.
 
EXERCISE 3: Upright Rows (wide grip) 
QUANTITY: 2 sets of 90 seconds
   
EXERCISE 4: Bent-over Rear Delt Raises 
QUANTITY: 2 sets of 60 seconds
 
EXERCISE 5: Dumbbell Supinated Front Raise
QUANTITY: 2 sets of 60 seconds

Check out the recommended supps for PHASE 1 of OPERATION 16 

START PHASE 2 >>

RETURN TO OPERATION 16>>

 

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