Scapular Wall Slide
3 x 10 -12
3 sec up, 3 sec down
2 sec pause at the top
Alternate 2 = Kettle Bell Swings
floor
25 – 35 lbs
4 x 12-15
30 – 45 sec rest
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.
Chin-Up
rack
100
4 x 10-12
3 – 4 sec lower
30 – 45 sec rest
Dumbbell Bicep Curl
floor/dumbbells
12 – 15s
4 x 12 – 15
2 sec curl, 3 – 4 sec lower
30 – 45 sec rest
Dumbbell One-Arm Bench Press
bench/dumbbells
25 – 30s
3 x 10 – 12
2 sec push, 3 sec lower
30 – 45 sec rest
Dumbbell Chest Flye
bench/dumbbells
15s
3 x 15 – 20
2 sec out, 3 sec in
30 – 45 sec rest
Single-arm Dumbbell Row
bench/dumbbell
20s
4 x 12 – 15
2 sec up, 3 sec lower
30 – 45 sec rest
Wide-Grip Seated Cable Row
machine
25 lbs
3 x 18 – 20
3 – 4 sec pull, 1 sec hold
30 sec rest
Seated Cable Face Pull with External Rotation
machine
10 lbs
3 x 18-20
3 sec pull, 1 sec hold, 2-3 sec return
30 sec rest
Cable Bicep Curl
machine
15 lbs
3 x 20
2 sec per rep
30 sec rest
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