Warm up

  • Foam roll
  • 5 min high incline walk
  • Band cuff series
  1. Incline bench 8 sets
  2. Flat DB press 4 sets
  3. Reverse cable cross overs (rear deltas) 4 sets
  4. Close grip late pulldowns sets
  5. Cable triceps press downs 4 sets
  6. Overhead Burrell Ext. 4 sets
  7. Hammer curls 3 sets

Abs: planks 4x45sec