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Day 1 Full Body
By
@Andres
Tuesday
Tuesday
Warm Up
Large Arm Circles
5-10 reps
Band Dislocates
5-10 reps
Band External Rotation
10-12 reps
Weighted External Rotation
10-12 reps
Front And Side Leg Swings
5-10 reps
Deep Weighted Squat
30-45 s
Dead Bugs
10-15 reps
Push/ Hammys
Bulgarian Ring Push Up
10-15 reps
Glute Ham Raise
8-10 reps
Rest 90 seconds
Archer Ring Push Up
10-15 reps
Glute Ham Raise
8-10 reps
Rest 90 seconds
Rings Turned Out Pppu
10-15 reps
Glute Ham Raise
8-10 reps
Rest 90 seconds
Row/ BSS
One Arm Row
6-12 reps
Bulgarian Split Squats
10-12 reps
Rest 90 seconds
One Arm Row
6-12 reps
Bulgarian Split Squats
10-12 reps
Rest 90 seconds
One Arm Row
6-12 reps
Bulgarian Split Squats
10-12 reps
Rest 90 seconds
Dips/ Lateral Raise
Ring Dips In L-sit
10-15 reps
Db Lateral Raise
15-20 reps
Rest 90 seconds
Bulgarian Ring Dip
10-15 reps
Db Lateral Raise
15-20 reps
Rest 90 seconds
Ring Dips In L-sit
10-15 reps
Db Lateral Raise
15-20 reps
AB Rollout
Kneeling Ab Wheel Rollouts
15-20 reps
Rest 15 seconds
Kneeling Ab Wheel Rollouts
15-20 reps
Rest 15 seconds
Kneeling Ab Wheel Rollouts
15-20 reps
Rest 15 seconds