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Date
WARM-UP
1x
CABLE/BAND
SA UPRIGHT ROTATION
1
10/e
...
...
CABLE/BAND
EXTERNAL ROTATION
2
12-15/e
...
...
BAND-RESISTED
SHOULDER CIRCLES (REVERSE)
3
15
...
...
DUMBBELL
CURL-TO-PRESS
4
8-12
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
5
12
...
...
BAND-RESISTED
ISO-SQUAT ROW
6
8
...
...
PRONE
CROSSOVER T-SPINE
7
6-8/e
...
...
PRONE
SOUP BOWL
8
10
...
...
QUADRUPED
T-SPINE REACH-THRU
9
5/e
BENCH W.U.
3x
DUMBBELL
BENCH PRESS
1
10-12
...
...
DUMBBELL
BENCH PRESS
2
6-8
...
...
DUMBBELL
BENCH PRESS
3
1-3
ROUND 1
3x
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS
1
8-12/e
...
...
N-GRIP
PULL UP (ECC. ONLY)
2
5+
...
...
MED-BALL
ISO-LATERAL WALL THRUST
3
3/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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