Summer Swole > Weeks 1-3
WARMUP (1x):
Cable SA Upright Rotation x15/e
Band Quad Extension x8/e
Jump Rope x(:60)
Cable SA Rear Delt x12/e
DB High Plank SA Alt. Iso Row x8/e
DB Step Back Lunge-To-Press x3-5/e
Band Y-Squat x8
Bosu Push Up x20
FOAM ROLL:
T-Spine, Quads, Chest, IT Band
ROUND 1 (3x):
*superset the following exercises
Set 1: 5-8 @ 60% (of Bench Press)
Set 2: 5-8 @ 67%
Set 3: 5-8 @ 75%
Hex Deadlift x8
TRX Inverted Row x12
ROUND 2 (3x):
*superset the following exercises
MB Slam x8
MB Keg Toss x3
ROUND 3 (3x):
*superset the following exercises
Leg Press x12-15
Rack Pull x3
DB 1/2-Kneeling SA Shoulder Press x5-6/e
ROUND 4 (3x):
*superset the following exercises
Box Jump x3
Stationary/Watt Bike (High Intensity) x(:15)
ROUND 5 (3x):
*superset the following exercises
Hammer Row x12-15
DB Front-To-Lateral Raise Drop Set x(5>1)
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