CONTROL

Day 2

1 2 3 4 5 6 7

Chest x Shoulders

Download PDF

Dynamic Warm Up:
Sets: 2

= Super Set

Cat Cow
10

Reps

Watch Video
Thread the Needle
10

Reps

Watch Video
Scorpion Twist
10

Reps

Watch Video

Phase 2:
Sets: 3

Chest Flys (Alternating)
10

Reps

Watch Video
Pushup > DownDog
10

Reps

Watch Video
Reverse Situp
10

Reps

Watch Video

Phase 3:
Sets: 4

Bench Press (Barbell or DB)
10

Reps

Watch Video

Phase 4:
Sets: 3

Incline DB Twist Press
8

Reps

Watch Video
Skull Crusher
12

Reps

Watch Video

Phase 5:
Sets: 3

Face Pulls
12

Reps

Watch Video
Tricep Extension
12

Reps

Watch Video

Phase 6:
Sets: 2

Lizard Lunge Rotations
10

Reps

Watch Video
Side-Kick Thru
10

Reps

Watch Video
Side Plank Rotations
10

Reps

Watch Video

Phase 7:
Sets: 2

Plank Rocks
X

Reps

Watch Video
Hang
X

Reps

Watch Video