Monday

Tuesday

Thursday

Friday

Scapular Wall Slide

3 x 6

2 sec pause at the top

Alternate 2 = Kettle Bell Swings

floor

40 lbs

4 x 5-6

Inhale as you slowly swing the kettlebell backward and up between your legs.

As the kettlebell starts to swing forward, forcefully extend your hips and knees to swing the kettlebell up in front of you.

At the top of the movement, squeeze your glutes.

45 sec rest

Chin-Up

rack

165

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

40s

3 x 6

1 min rest

Dumbbell Chest Flye

bench/dumbbells

15s

3 x 12

1 min rest

Single-arm Dumbbell Row

bench/dumbbell

20s

4 x 12/10/8/8

1 min rest

Wide-Grip Seated Cable Row

machine

30 lbs

3 x 15

45 sec rest

3-4 sec eccentric, 1 sec pause at top

Seated Cable Face Pull with External Rotation

machine

15 lbs

3 x 15

45 sec rest

Cable Bicep Curl

machine

20 lbs

3 x 20 (45 sec)

45 sec rest