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Day 6

1 2 3 4 5 6 7

CHEST x BACK x ARMS

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Dynamic Warm Up:
Sets: 2

= Super Set

Walkouts
10

Reps

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Shoulder Cars
10

Reps

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Thread the Needle
10

Reps

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Phase 2:
Sets: 3

Scap Push Ups
8

Reps

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Hanging Tuck / Knee Raises
8

Reps

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Phase 3:
Sets: 3

Lat Pulldown
8

Reps

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Slow Pushup
12

Reps

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Phase 4:
Sets: 3

Chest Flys
12

Reps

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Lat Pull Over
12

Reps

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Phase 5:
Sets: 4

Single Arm DB Rows
10

Reps

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Single Arm DB Incline Press
10

Reps

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Phase 6:
Sets: 3

Lateral > Front Raise
15

Reps

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Bicep Curls
15

Reps

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Phase 7:
Sets: 3

Tricep Extension
12

Reps

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Face Pulls
12

Reps

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Phase 8:
Sets: 2

Push Ups
X

Reps

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