#workoutsplit

Wrecker - Legs

Wrecker never skips leg day. Whether he's on a mission or with Gonky in the back of the ship, he's always training! Wrecker encourages you to train safely! He says to feel free to train until failure on machines, but to pick a weight you'll be safe with on the free weight work.

Leg Extension - 2 sets of 15

Hamstring Curl - 2 sets of 15

Deadlifts - 3 sets of 6-8

Leg Press - 3 sets of 10-12

Smith Machine Split Squats - 2 sets of 6-8

Gonk Carry (Sandbag Carry) - 3 reps; set a distance you’re comfortable with.

The Daily Bad Batch Burner Finisher (see below)

Crosshair - Push & Shoulders

Crosshair is built to carry his gear and Firepuncher 773 up mountains, towers, and more. His shoulders are strong to sustain his sniper work and throw enemies in close hand-to-hand combat. He suggests getting someone like Echo to spot you so you can work harder, but if you're going it alone, be smart and hang out with the Smith machine.

Incline Press - 3 sets of 10-12

Bench Press - 3 sets of 10-12

Shoulder Press - 3 sets of 10-12

Delt Raises - 3 sets of 10-12

Farmers Carry - 3 reps; set a distance you’re comfortable with

The Daily Bad Batch Burner Finisher (see below)

Hunter - Back & Abs

Hunter knows he has an amazing back to waist ratio and maintains a steady back routine to maintain it. To build out your back, he suggests warming up your abdominal muscles first, then heading straight into heavy rowing work.

Cable Crunch - 3 sets till failure

T-Bar Row - 3 sets of 6-8

Assisted Pull Ups - 3 sets of 10-12

Cable Lat Pulldown (Palms in) - 3 sets of 10-12

Cable Row (Narrow) - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

Tech - Full Body + Cardio

Tech may be all brains, but you have to give credit where it's due: the guy is built. He'll climb up vertical surfaces with Echo on his back, overpower enemies with a broken femur, and perform fantastic movements to protect others. Tech suggests performing heavy compound movements to work multiple muscle groups at once and mastering your own body weight. At the end, listen to a podcast, music, or show; or if you can maintain focus and a higher heart rate, read a book.

Assisted Chin Ups - 3 sets of 10-12

Hexbar Deadlifts - 3 sets of 10-12

Barbell Squats - 3 sets of 10-12

Assisted Pull Ups - 2 sets of until failure

The Daily Bad Batch Burner Finisher (See Below)

Entertained cardio - 45 minutes

Omega - Arms & Accessories 

She may be the little sister, but Omega is a straight up badass and her brothers know it. She's getting used to performing compound movements with her brothers, but enjoys working on accessory movements as it's time for her to focus on herself in the gym and get away from all the "bro" noise.

Calf Raises - 3 sets of 10-12

Preacher Bicep Curl - 3 sets of 10-12

Tricep Pushdown - 3 sets of 10-12

Hammer Curl - 3 sets of 10-12

Front Raises - 3 sets of 10-12

Shrugs - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

The Daily Bad Batch Burner Finisher

Clone Force 99 has exceptional grip strength and endurance. Here's the burning finisher for the end of each workout. If you don't have access to battle ropes, any free weight arm movement can replace it.

Each exercise till failure x3

Battle Rope 

Pushups

Static Hang