September Sessions 2019

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

Antagonist Supersets 40/20

Supersetting Opposite Muscles

1 Preparation Round

3 Supersets (Switch Opposite Side Of Room)

  • (1A) Leg Ext (1B) Plate RDL
  • (2A) BB Good Mornings (2B) DB Clean & Press
  • (3A) Upright Dips (3B) Straight Bar Curl

Wednesday & Thursday

Power Day 30/30

2 Sets Per Station – 3 Sec Negative

  • Plate Overhead Raisers
  • BB Bent Over Row
  • Push Ups
  • Cable Squats
  • Bulgarian Split Squats
  • Calf Raisers

Friday & Saturday

Isolation Day 45/15

1 on each station – 4 times around

  • Leg Ext
  • DB RDL’s
  • AB Rollout
  • Cable Lateral Raise
  • Incline Bicep Curl
  • Standing Machine Back Row (Single)

Strength Round

July-August-September

  • Alternating Leg Ext
  • DB Clean/Squat/Press
  • Dips
  • Pull Ups
  • DB Incline Press
  • Narrow Row Hold

ENJOY

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