Scapular Wall Slide
3 x 6
2 sec pause at the top
Overhead Medicine Ball Slam
floor/ball
?
3 x 6
45 sec rest
Chin-Up
rack
150 (50 help)
4 x 6-8
1 min rest
Dumbbell Bicep Curl
floor/dumbbells
20s
4 x 10
1 min rest
Dumbbell One-Arm Bench Press
bench/dumbbells
30s
3 x 6
1 min rest
Dumbbell Chest Flye
bench/dumbbells
10s
3 x 12
1 min rest
Single-arm Dumbbell Row
bench/dumbbell
15s
4 x 12/10/8/8
1 min rest
Wide-Grip Seated Cable Row
machine
30
3 x 15
45 sec rest
3-4 sec eccentric, 1 sec pause at top
Seated Cable Face Pull with External Rotation
machine
15
3 x 15
45 sec rest
Cable Bicep Curl
machine
10
3 x 20 (45 sec)
45 sec rest
