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Date
Warmup
1x
BAND-RESISTED
ISO-SQUAT ROW
1
10
...
...
BAND-RESISTED
FACE PULL
2
10
...
...
BAND-RESISTED
N-GRIP BICEP CURL
3
10
...
...
FLOOR
PUSHUP SCAPTION
4
10
Round 1
3x
BARBELL
BENT-OVER ROW
1
10
...
...
DUMBBELL
UPRIGHT ROW
2
12-15
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
3
10 each arm
...
...
PRONE
'Y' LOW-BACK RAISE
4
10-15
...
...
DUMBBELL
ZOTTMAN CURLS
5
10
...
...
DUMBBELL
N-GRIP BICEP CURL ALT. ISO-HOLD
6
8/e
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
...
...
...
1
...
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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