STRETCHES
STANDING LEVATOR: 3 SETS EACH SIDE
STANDING (ROPE) SHOULDER STRETCH: 3 SETS EACH SIDE
DOORWAY PEC STRETCH: 3 SETS @ 30 SECONDS EACH

STANDING EXTERNAL ROTATIONS W/ THERABAND:
3 X 15 EACH SIDE

SEATED SCAPULAR DEPRESSION:
3 X 15-20

STRAIGHT ARM FLYES (@ CHEST PRESS MACHINE):
3 X 15

SINGLE ARM D.B. CHEST PRESS:
3 X 10

LYING D.B. CHEST PRESS:
(STANDARD PRESS W/ 2 D.B’S NOW. TEMPO IS 4 COUNT DOWN)
2 X 10
2 X 8

FLOOR PRESS:
(BARBELL OR D.B. PAUSE EACH MOTION AT TOP AND AT BOTTOM OF PRESS)
3 X 8-12

PUSH UPS:
3 SETS TO FAILURE

LOW PULLEY FLYES:
3 X 10

SINGLE ARM ROPE CURLS:
3 X 8 (HEAVY)

D.B. HAMMER CURLS:
3 X 8

BARBELL CURLS:
(3 CT. DOWN)
3 X 10