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Stretching
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1 PULL DAY
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2 PUSH DAY
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3 SQUAT (glute) DAY
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4 PRESS DAY
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Back Focus with dumbbells (squeeze traps at all times)1. Shrugs
(upper trapezius) 2. Shoulder press 4-phase: square, up, rotate dumbbells to parallel, down-forward, open to square
(deltoid) 3. Y-arms (V) prone on incline bench
(low traps) 4. Open arms prone on incline bench: Reverse Dumbbell Flys
(rear delts) 5. Standing in front 90-degrees and up-above head
6. Reverse flys standing: Bending, widely open arms
7. Row, Dumbbell Chest-Supported Row (Wide Grip)
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Extras1. Single arm cable shrug (stand close to cable base, pull facing cable and also w back to cable)
2. Light barbell lift for hamstrings and lower back
3. Squat Bench lounges glutes&hamstrings (knee straight, aligned with outer edge of foot, butt protruded, shin stays vertical)
4. Supersets
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