Updated: Jan 10, 2019

Summer Swole > Weeks 1-3

WARMUP (1x):

Cable SA Upright Rotation x15/e

DB 6-Pt Raise x6

Band Quad Extension x8/e

Glute-Bridge w/ Abduction x20

Jump Rope x(:60)

Cable SA Rear Delt x12/e

DB High Plank SA Alt. Iso Row x8/e

EZ-Bar Upright Row x15

DB Step Back Lunge-To-Press x3-5/e

Band Y-Squat x8

Bosu Push Up x20


T-Spine, Quads, Chest, IT Band

ROUND 1 (3x):

*superset the following exercises

Barbell Close-Grip Bench x5-8

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

MB Incline Pushup x12

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

Band Speed Step Up-To-HK x5/e

Stationary/Watt Bike (High Intensity) x(:15)

ROUND 5 (3x):

*superset the following exercises

Hammer Row x12-15

Cable-Rope Pullover x8

DB Front-To-Lateral Raise Drop Set x(5>1)

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