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Date
WARM-UP
1x
CARDIO OPTION:
PICK ONE
1
10-15m
CORE SERIES
1x
V-BALL
REVERSE CRUNCH
1
25
...
...
V-BALL
PRONE SL CROSSOVER V-UP
2
15/e
...
...
V-BALL
FLUTTER KICKS
3
(:30)
...
...
PRONE
'Y' LOW-BACK RAISE
4
20
...
...
PRONE
SIDE-PLANK
5
(:30)/e
PRE-EXHAUSTION
3x
CABLE
SA REAR-DELT EXT.
1
12-15/e
...
...
DUMBBELL
CHEST FLY
2
15-20
...
...
CABLE
TRICEP EXT.
3
15
ROUND 1
3x
DUMBBELL
BENCH PRESS
1
8-12
...
...
BAND-ASSISTED
PULL UP
2
15-20
ROUND 2
3x
BARBELL
INCLINE BENCH PRESS
1
12-15
...
...
DUMBBELL
SA TRICEP KICKBACKS
2
12-15
ROUND 3
3x
BARBELL
STANDING OVERHEAD PRESS
1
12-15
...
...
DUMBBELL
INCLINE SKULLCRUSHER
2
15-20
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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