A.
3 Sets:
Leg Cradle Lunge w/ Lateral Flexion and Extension x 10
Empty Bar Strict Press x 10
Chest Elevated Push-up on Bar x 20
B.
Seated DB Press
10-8-6-4
Spider Crawls
4x:30
C.
Dips w/ Chains
2xMax
Banded Push-ups
2x10
D.
DB Bicep Curls
4x12
Banded Tricep Extensions
4x:60 for max reps
E.
3 Sets:
Landmine Press x 8 - each arm
Prone Incline DB Curl x 10
F.
3 Sets:
Heavy Partial DB Lateral Raise x 10
Incline Bench Rear Delt Fly x 12
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