Week 2: Day 1
A.Box Squat 4x4
B. Deadlift 8x2 @55% 1RM
C. Walking Lunge 3x8
D1. Reverse Crunch 3x12
D2. Plank 3x30sec
Week 2: Day 2
A. Bench Press 4x4
B1. Incline DB Press 3x9
B2. Seated Cable Row 4x9
C1. Prone Trap Raise 3x12
C2. Side-Lying External Rotation with DB- 3x12
D. Side Plank 3x30s each side
Week 2: Day 3
A. Front Squat 4x6
B. Rack Pull from kneecaps 3x6
C. DB Split Squat 3x5
D1. Cable Pull Through 3x10
D2. Reverse Crunch 3x12
Week 2: Day 4
A1. One-Arm DB Push Press 4x6
A2. Close-Grip Chinups 3x6
B1. Pushup 3x12
B2. One-Arm DB Row 3x7
C1. Kneeling Cable External Rotation 3x12
C2. Side Plank 3x30s each side
Click on the number below that corresponds to the week of training you're in.
