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