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
Power Day 30/30
8-12 Reps
- Plate Bus Drivers
- Goblet Squat
- DB Front Lunge
- Double Lat Pull Down
- DB Curl and Press
- Wide Row
Wednesday & Thursday
45/15 Mechanical Drop Set Day
- Double Leg – Alternate Leg Ext (High Lane DB Squats – 1 DB Front Lunge)
- DB Lat Raiser – DB Upright Row
- Dips – Box Dips
- Rope Pull Down – Rope Face Pull
- DB Squats – 1 DB Reverse Lunge
- Wide Row – Narrow Row
Friday & Saturday
20/20/20
Reps – Holds – Partials
- Leg Ext (High Lane – DB Lat Raise)
- DB Glute Bridge
- Calf Raisers
- Seated Low Row
- Plate Squats
- Ab Rollouts (Just Reps for beginners and intermediates – Advance version to do Reps – Holds – Partials)
Strength Round
January – February – March
- DB Deadlifts
- BB Inverted Row
- Dips
- Pull Ups/Rope Pull Down
- Standing DB Press
- Narrow Hold