Summer Swole > Weeks 1-3
WARMUP (1x):
Cable External x15/e
Sleeper Stretch x(:30)/e
Cable 1/2 Kneeling SA Bench x8/e
Band Iso-Squat Row x6-8
Rock 360 Rollout x15
Overhead Fly x12
DB 3-Pt. Bench Press x(5-5-5)
Band High-Plank SA Lat Pull x8/e
DB Half-Circle x10-12
Bird Dog x5-6/e
FOAM ROLL:
Chest, T-Spine, VMO/Teardrop, Lats
ROUND 1 (3x):
DB Bench Press x5-8
Set 1: 5-8 @ (40%)/2 (of Bench Press)
Set 2: 5-8 @ (50%)/2
Set 3: 5-8 @ (55-60%)/2
DB SA T-Row x12
ROUND 2 (3x):
MB Lateral Launch x3/e
MB SA Alt. Pushup x8/e
ROUND 3 (3x):
Hammer Reverse-Facing Shoulder Press x6
Band Face Pull x12
ROUND 4 (3x):
Battle-Rope Split Stance Slam x6/e
Battle-Rope Short Wave x:(15)
ROUND 5 (3x): Hammer Bent-Arm Shrug x15
Band 1/2 Kneeling Lat Pulldown x8/e
EZ-Bar Incline Skull-Crusher x12
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