Warm Up
- External Rotations x 10
- Band Up & Over’s x 10 reps
- Band Pull Apart x 15 reps
- Overhead Band Lunge x 10 Reps
- Overhead Band Squats x 10 reps
Monday & Tuesday
Room Split
40/20
1 & ¼ Reps
Legs & Upper Rounds
- Leg Ext
- Plate Squats
- DB RDL
- Straight Arm Pulldowns (Small Bar)
- DB Flat Press
- Wide Row
Wednesday & Thursday
Accumulator (Ascending)
1-6 6-1
- Alternate Leg Ext
- DB Glute Bridge
- Rope Pull Downs
- Rope Hammer Curls
- Seated DB Lat Raise
- Box Calf Raise
Friday & Saturday
Power Day
30/30
Aim for 8-12 reps
- DB Deadlifts
- BB Push Press
- Dips
- Pull Ups
- DB Bulgarian Split Squats
- Wide Row
New Strength Round
January – February – March
- DB Deadlifts
- BB Inverted Row
- Dips
- Pull Ups/Rope Pull Down
- Standing DB Press
- Narrow Hold