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WARM-UP
1x
PRONE
SLEEPER STRETCH
1
(:30)
...
...
BAND-STRETCH
OVERHEAD FLY
2
8-12
...
...
TREADMILL
INCLINE WALK (3% GRADE)
3
(1:45)
...
...
DUMBBELL
SA SCAPTION
4
10/e
...
...
PRONE
CROSSOVER T-SPINE
5
6-8/e
...
...
BAND-RESISTED
PULL APART
6
12-15
...
...
BAND-STRETCH
PRONE PEC
7
(:45)/e
...
...
FOAM-ROLL
FULL-BACK
8
(:60)
...
...
FOAM-ROLL
VMO/TEAR-DROP
9
(:30)/e
BENCH W.U.
1x
BARBELL
BENCH PRESS
1
10-12
...
...
BARBELL
BENCH PRESS
2
5-6
...
...
BARBELL
BENCH PRESS
3
1-3
POWER-SETS
3x
BARBELL
BENCH PRESS
1
4
...
...
REST
60 SECONDS
2
(:60)
ROUND 1
3x
SELECTORIZED
PULLDOWN (5-CT. ECC.)
1
6-8
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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