DAY 1: UPPER BODY

Updated: Jan 9, 2019

Preseason Pump > Weeks 1-3


WARMUP (1x):

Cable External x15/e

Sleeper Stretch W/ Lax Ball x(:30)/e

Cable 1/2-Kneeling 1/2-Bar Press x5/e

Pull Up Scaption x8

Physioball Kneeling-Pullover x12

Band Squat Row x15

Overhead Fly x12

DB Half Circle x10

DB Bench Alt. Iso-Hold 3x3-Clusters

Band High-Plank SA Lat Pull x8/e

Cable SA Rear Delt Ext. x12/e

Push Up W/ Foam Roller x20


FOAM ROLL:

Chest, T-Spine, VMO/Teardrop, Lats


ROUND 1 (4x):

*superset the following exercises

DB Incline Bench Press x3-5

Set 1: 3-5 @ (60%)/2 (of Bench Press)

Set 2: 3-5 @ (65%)/2

Set 3: 3-5 @ (70%)/2

Set 4: 3-5 @ (75%)/2

DB SA T-Row x6-8/e


ROUND 2 (3x):

*superset the following exercises

Cable Lat Pulldown (5-Count Ecc.) x8

Cable Tricep Ext. x15

Band Face-Pull x10-12


ROUND 3 (3x):

*superset the following exercises Rope Climber/Pull Thru x(:15)

KB SA Seated Shoulder Press x5/e

Incline Close-Grip Pushup x15-20


OVERTIME (3x):

*superset the following exercises

DB Lateral Raise Alt. Iso Hold x(5-4-3)+5

DB SA Shrug x8/e



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