Preseason Pump > Weeks 1-3
WARMUP (1x):
Cable External x15/e
Sleeper Stretch W/ Lax Ball x(:30)/e
Cable 1/2-Kneeling 1/2-Bar Press x5/e
Physioball Kneeling-Pullover x12
Band Squat Row x15
Overhead Fly x12
DB Half Circle x10
DB Bench Alt. Iso-Hold 3x3-Clusters
Band High-Plank SA Lat Pull x8/e
Cable SA Rear Delt Ext. x12/e
FOAM ROLL:
Chest, T-Spine, VMO/Teardrop, Lats
ROUND 1 (4x):
*superset the following exercises
Set 1: 3-5 @ (60%)/2 (of Bench Press)
Set 2: 3-5 @ (65%)/2
Set 3: 3-5 @ (70%)/2
Set 4: 3-5 @ (75%)/2
DB SA T-Row x6-8/e
ROUND 2 (3x):
*superset the following exercises
Cable Lat Pulldown (5-Count Ecc.) x8
Band Face-Pull x10-12
ROUND 3 (3x):
*superset the following exercises Rope Climber/Pull Thru x(:15)
KB SA Seated Shoulder Press x5/e
Incline Close-Grip Pushup x15-20
OVERTIME (3x):
*superset the following exercises
DB Lateral Raise Alt. Iso Hold x(5-4-3)+5
DB SA Shrug x8/e
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