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Scapular Wall Slide

3 x 6

2 sec pause at the top

Alternate = Battle Rope Power Slams

floor/battle ropes

Stand, feet shoulder-width apart, battle ropes in both hands

Lift ropes overhead, use hips and legs to generate power

As you lift the ropes overhead, fully extend your arms

Forcefully slam the ropes down to the ground while simultaneously squatting down

45 sec rest

Chin-Up

rack

180 (50 help) = 130

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

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