INCLINE PRESS:
(BENCH ANGLE SHOULD BE 30-45 DEGREES)
3 X 10 (LOWER WITH A 3 CT)

D.B. 1 ½’S:
(FLAT BENCH CHEST PRESS. LOWER TO THE CHEST, PRESS HALFWAY UP, THEN LOWER BACK TO THE CHEST BEFORE DOING A FULL REP)
3 X 10

DIPS / THERABAND INTERNAL ROTATION:
(PULL THERABAND TOWARDS MIDLINE OF THE BODY WITH ARM AT 90 DEGREES.)
3 X 10-15 (DIPS) X 15 (ROTATOR CUFF)

S.B. PUSH-UPS:
3 X 10-15

MACHINE WEIGHTED CRUNCHES / OVERHEAD ROTATORS WITH PRESS:
3 X 15 X 15

SEATED SCAPULAR DEPRESSION / D.B. SHRUGS:
3 X 10-15 X 10 (HEAVY SHRUGS)

PULL UPS (IF NEEDED, USE ASSISTED PULL UP MACHINE):
3 X 10

SINGLE ARM SEATED ROWS:
3 X 15 30 LBS

D.B. UPRIGHT ROWS / MACHINE LATERAL RAISES:
3 X 12 (ROWS) X 10 (LATERALS)