Lower
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
5 | 5 | 1A. Barbell Back Squat |
|
Deadlift |
3 | 6 | 2A. Barbell Rack Deadlift |
|
Reverse Lunges |
3 | 8ea | 3A. Reverse Lunge |
|
One Leg Calf Raise |
3 | 15 | 3B. Double Leg Calf Raise |
|
Plank |
3 | 60" | 4A. Plank |
Upper 1
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Bench Press |
5 | 5 | 1A. Barbell Bench Press |
|
Seated Row’s |
5 | 5 | 1B. Seated Row (machine) hands parallel and narrow |
|
Incline Press |
3 | 8-10 | 2A. Incline Dumbbell Press |
|
Cable Rows |
3 | 8-10 | 2B. Cable Row with parallel grip bar (wide) |
Upper 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Standing Arnold Press |
5 | 5 | 1A. Arnold Press |
|
Chin Ups |
5 | 5 | 1B. Chin Up |
|
Forward Scaption |
3 | 8-10 | 2A. Lateral Raises |
|
Dumbbell Pullover Options |
3 | 8-10 | 2B. Dumbbel Pull Over |