Week 1 Week 2

Monday - Upper Body

Single Arm Lat Pulldown 3x10
Laying down DB Rows 3x10
15˚ DB press 3x10
15˚ DB flies 2x10
Seated DB Curls 5x10
Tricep Kickbacks 3x10 slow & hold
Inverted Tricep Pulldowns 2x10

Tuesday - Legs
Light Leg Press (45lbs) 5x??
Donkey CR, 5sec holds- 5xMR

Wednesday - Shoulders
Angled Internal, 3x8
Angled External, 1x8
Internal, 1x8
External, 1x8
Throws 1x8
Pulls, 1x8

Thursday - Upper Body

Seated Row 3x10
O.A Cable Pulldowns 3x10
45˚ Plate Presses 3xMR
45˚ DB Presses 1x10
45˚ DB Flies 1x10

Friday - Legs
Light Leg Press (45lbs) 5x??
Standing BB CR, 5s holds 5xMR
Week 3 Week 4