Summer Swole > Weeks 4-6
WARMUP (1x):
Cable External x15/e
Sleeper Stretch x(:30)/e
Cable 1/2 Kneeling SA Bench x8/e
Band Iso-Squat Row x6-8
Rock 360 Rollout x15
Overhead Fly x12
DB 3-Pt. Bench Press x(5-5-5)
Band High-Plank SA Lat Pull x8/e
DB Half-Circle x10-12
Bird Dog x5-6/e
FOAM ROLL:
Chest, T-Spine, VMO/Teardrop, Lats
ROUND 1 (3x):
DB Bench SA Alt. Iso-Hold Drop-Set x(5-4-3)
Wide-Grip Pull Up x3-12
ROUND 2 (3x):
Battle-Rope Split Stance Slam x6/e
Battle-Rope Reverse-Grip Short Wave x(:12)
Decline Pushup x15
ROUND 3 (3x):
Landmine 1/2 Kneeling SA Shoulder Press x5-6/e
Cable SA 1/4-Fly x8/e
ROUND 4 (3x):
MB Soccer Throw x8-12
ROUND 5 (3x): DB Farmers Carry x30-Yards
Cable SA Tricep Ext. x12/e
DB Lateral Shoulder Raise Drop-Set x(12-6-(:20)/Hold)
Back To: Summer Swole
Go To: My Workouts
View: Training Schedule
*Printing, saving, or sharing this workout may put you at risk of copyright infringement. Please be careful with the contents of this program to avoid serious penalty.