WARM UP
ARM BIKE:
LIGHT TO MEDIUM TENSION 3 MIN

STRETCH
STANDING PEC
ROPE STRETCH
BAND PEC STRETCH
BAND TRICEP STRETCH (OVERHEAD)

EXERCISES
HORIZONTAL PULL UPS:
3 X 10 (PAUSE EACH REP AT TOP)

S.B. PRONE FLYE:
3 X 10 (PAUSE AT TOP. OK TO WEIGHT WITH 2-5 LBS)

SEATED ROWS (REVERSE GRIP):
3 X 10-15

OVERHEAD ROTATOR @ HYPEREXTENSION:
3 X 15

CUBAN RAISE:
3 X 20

SEATED CABLE PULLDOWNS:
3 X 10 (PAUSE EACH REP)
1 X 20

TIMED ISOMETRIC OVERHEAD PRESS / SEATED SCAPULAR DEPRESSION:
(HOLD BARBELL OVERHEAD INTO LOCKOUT POSITION THEN SUPERSET WITH SCAP DEPRESSION AT DIP STATION)
3 @ 30 SECONDS / 3 X 15-20

STANDING OVERHEAD SHRUG:
3 X 20

LYING SINGLE ARM REAR DELT FLYES:
3 X 15

ISOMETRIC PUSH UP:
HOLD PUSH UP POSITION FOR 120 SECONDS 1-3 SETS

STANDING CABLE CRUNCH:
3 X 20