UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below) CONJUGATE BENCH WORK Use 3,3,3,3 reps...
ARMS & SHOULDERS FRONT SQUAT *Work up to a 3 Rep Max With Wraps (Use knee sleeves if you don’t have wraps) *3,3,3,3,3,3,3 WARMUP PUMP — 4 SET TRI-SET Body-weight Skullcrushers: 10-15 reps Chin-ups: 10-15 reps Handstand...
FRONT SQUAT *Work up to a 1 Rep Max with a 5 Count Pause ; With Belt *1,1,1,1,1,1,1,1 reps WARMUP PUMP Barbell Curls (45 lb. bar): 100 reps straight Band or Rope Pushdowns: 100 straight...
FRONT SQUAT 5 second pause to a MAX 2 SET WARMUP Cable Curls: 30 reps Laterals: 30 reps Band Pushdowns: 30 reps 6 SET TRI-SET — ALL DUMBBELLS Arnold Press: 6 reps working up Double Dumbbell Curls:...