PULLOVER WITH LEG RAISE:
3 X 15

(SUPERSET) BENT D.B. ROWS / D.B. FLOOR PRESS:
3 X 10-15 (ROWS) X 10-15 (PRESSES)
*MAY REQUIRE TWO DIFFERENT SETS OF WEIGHTS

(SUPERSET) D.B. FLYES ON STABILITY BALL / LAT PULLDOWNS:
3 X 15 (FLYES) X 10 (PULLDOWNS)

(SUPERSET) BENT OVER CABLE ROWS / INCLINE BARBELL OR D.B. PRESS:
3 X 15 (ROWS) X 10 (INCLINE CHEST PRESS)

(SUPERSET) SEATED ROWS / PUSH-UPS:
DO 10 ROWS FOLLOWED IMMEDIATELY BY AS MANY PUSH UPS AS YOU CAN
3 SETS

SINGLE LEG HYPEREXTENSIONS:
3 X 8 (EACH SIDE) *CAN BE WEIGHTED

HAMMER STRENGTH INCLINE PRESS:
3 X 6-12 (USE A MODERATE TO HEAVY WEIGHT)

KNEE UPS ON BENCH:
100 REPS TOTAL (CAN BE MULTIPLE SETS BUT LIMIT REST TO NO MORE THAN 30 SECONDS BETWEEN SETS)