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Date
WARM-UP
1x
BAND-RESISTED
ISO-SQUAT ROW
1
12-15
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
2
8/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
3
10/e
...
...
MED-BALL
FULL SLAM
4
15
...
...
DUMBBELL
SA SCAPTION
5
8/e
...
...
BAND-RESISTED
PULL APART
6
15-20
BENCH W.U.
1x
BARBELL
BENCH PRESS
1
10
TEST SETS
1-3x
BARBELL
BENCH PRESS
1
12+
AUXILIARIES
3x
CABLE
LAT PULLDOWN
1
8-12
...
...
DUMBBELL
LATERAL RAISE
2
15
...
...
BAND-RESISTED
TRICEP EXTENSION
3
15-20
ABS/CORE
1x
V-BALL
REVERSE CRUNCH
1
(:30)
...
...
V-BALL
TOE TOUCH
2
(:30)
...
...
V-BALL
CROSSOVER SIDE-CRUNCH
3
(:30)/e
...
...
V-BALL
FLUTTER KICKS
4
(:30)
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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