DAY 1: UPPER BODY

Updated: Jan 8, 2019

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 Scaption x12

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

Cable-X Pull Apart x15

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

Plate SL Alt. Dead Bug x8


ROUND 2 (3x):

MB Lateral Launch x3/e

MB SA Alt. Pushup x8/e

MB Kneeling Chest Launch x5


ROUND 3 (3x):

Hammer Reverse-Facing Shoulder Press x6

Band Face Pull x12

Tricep Dips W/ Chains x8


ROUND 4 (3x):

Battle-Rope Split Stance Slam x6/e

Battle-Rope Short Wave x:(15)

Incline Plyo Push Up x8


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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