Overhead Band Row (Pull Up Substitute- Pronated Grip)
Bilateral DB Deadstop Row
Deadstop Single Arm DB Row
Explosive DB Curls
Preacher Curl on Bench
Seated Incline supinated curls
Weighted Reverse Lunge
Staggered Stance RDL
Glute Dominant Bulgarian Split Squat
DB Bench Press
Band high to low Flies
Band Low to High Flies
Abs Tri Set:
1. Weighted Sit Up
2. V Up
3. Medicine Ball Russian Twist
Arnold Press
DB Push Press
Lateral Raise/Front Raise/Rear Delt Bent Over Raise
-Repeat Lateral/Front/Rear Raise Triset with heavier weight for 6 reps, then 4 reps
Close Grip DB Press
Explosive DB Skullcrushers from Floor
Band Triceps Extensions
