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Date
Warmup
1x
BAND-RESISTED
ISO-SQUAT SA ROW
1
10-15
...
...
BAND-RESISTED
FACE PULL
2
10
...
...
BAND-RESISTED
N-GRIP BICEP CURL
3
10
...
...
STANDING
SEAL JACKS
4
10-15
Round 1
3x
BARBELL
DEADLIFT
1
6-8
...
...
BAND-ASSISTED
PULL UP
2
10
...
...
DUMBBELL
CHEST-SUPPORTED ROW
3
8-12
...
...
DUMBBELL
SHRUG
4
15-20
...
...
DUMBBELL
PREACHER CURL
5
8-12 each arm
...
...
BARBELL
BICEP CURL (DROP-SET)
6
10
...
...
DUMBBELL
WRIST CURLS
7
10-12
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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