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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15
...
...
DUMBBELL
3-PT. BENCH PRESS
2
6/e
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
3
8
...
...
BAND-RESISTED
1/2-KNEELING SA ROW
4
12/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
5
8/e
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
6
10/e
PRE-GEN.
1x
FOAM-ROLL
T-SPINE
1
(:60)
...
...
FOAM-ROLL
GLUTES
2
(:45)/e
...
...
MASSAGE GUN
CHEST
3
(:30)/e
BENCH W.U.
3x
BARBELL
BENCH PRESS
1
10-12
...
...
BARBELL
BENCH PRESS
2
6-8
...
...
BARBELL
BENCH PRESS
3
3-5
ROUND 1
3x
BAND-RESISTED
BARBELL BENCH PRESS
1
5-8
...
...
DUMBBELL
LATERAL RAISE (5-CT. ECC)
2
10
...
...
HAMMER (PLATE-LOADED)
ALT. ISO ROW (+3)
3
6/e+3
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
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Workout
Warm Up
1
Warm Up
Warm Up
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Cool Down
Warm Up
1
Warm Up
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