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Date
WARM-UP
1x
DUMBBELL
FRONT-TO-LATERAL RAISE
1
8/e
...
...
STANDING
WALL ANGELS
2
12-15
...
...
QUADRUPED
T-SPINE ROTATION
3
10/e
...
...
BAND-RESISTED
ISO-SQUAT ROW
4
12-15
...
...
INCLINE
PUSHUP
5
10
...
...
BAND-RESISTED
PULL APART
6
15-20
PRE-GEN
1x
FOAM-ROLL
FULL-BACK
1
(:45)/e
...
...
FOAM-ROLL
CHEST
2
(:60)
ROUND 1
3x
DUMBBELL
SEATED OVERHEAD PRESS
1
12-15
...
...
VIPER-X
LOW-ROW (5-CT ECC.)
2
8
...
...
BAND-RESISTED
TRICEP EXTENSION
3
15-20
ROUND 2
3x
HIGH PLANK
SHOULDER TAPS
1
10/e
...
...
BAND-RESISTED
'X' REVERSE FLY
2
20
...
...
DUMBBELL
SA BENT-OVER ROW
3
12-15/e
OVERTIME
3x
FLOOR
PLANK-TO-PUSHUP
1
8/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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