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Weight Lifting Exercises Phase 1 - Day 1 Leg Curl Hip Adduction Hip Abduction Reverse Crunch Seated Plate Twist Wt Crunch Wt Back Ext Lat Pulldown Incline DB Bench Press DB Standing Shoulder Press Close Grip Bench Press Bar Curl Prone Y Raise Cable IR Supported DB ER (External Rotation) Phase 1 -
Day 2 Forward Plank Superwoman w/hold Sidelying DB ER (external rotation) Sidelying DB IR (internal rotation) Phase 1 - Day 3 Seated Knee Tuck Cable Rotation Full Pike Crunch Barbell Goodmorning Seated Cable Row Horizontal Pull Up Incline Barbell Bench Press Standing Alt DB Curl Tricep Push Down Bent Over Row into ER (External Rotation)
T-Tube ER (External Rotation) Squeeze Empty Can Phase 2 - Day 1 (new exercises only) Hanging Knee Tuck Cable Chop Down Overhead Wt Crunch Twisting Back Ext One Arm Db Row Db Standing Alt Shoulder Press T-Tube Adduction T-Tube Abduction Alt High ER Phase 2 - Day 2 (new exercises only) Barbell Step Up Barbell Side Lunge Barbell Straight Leg Deadlift Wt Snatch Squat Lateral Bench Crunch Slow Bicycle Crunch Cable Crunch SL Standing Back Ext Zottman Curl Dips Empty Can Front Raise Lateral Raise Phase 2 - Day 3 (new exercises only) Db Split Jerk Db Bench Split Squat Bench Reverse Crunch Decline Wt Rot Opp Arm/Leg Crunch Cable Goodmorning Straight Arm pulldown w/Reverse Fly Superset EZ Bar Reverse Curl OH Cable Tricep Ext Shoulder Ext T-Tube High Pulse T-Tube High ER |
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