|
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Hip
Rolls
|
1*50
|
|
B/B
Step-Ups
|
2*15
|
|
B/B
Good Mornings
|
2*25
|
|
D/B
Incline Press
|
1*12;
2*10
|
|
Straight
Arm B/B Chest Pullovers
|
1*12;
2*10
|
|
D/B
Side Raises
|
2*12
|
|
Front
Pulldowns
|
1*12;
2*10
|
|
Standing
Close Grip Tricep Push Downs
|
1*12;
2*10
|
|
B/B
Reverse Curls
|
2*15
|
|
D/B
Side Bends
|
2*15
|
DAY
2
|
Bent-Over
B/B Twists
|
1*50
|
|
D/B
Stair Walkers
|
2
sets of 4 climbs
|
|
B/B
Good Mornings
|
2*25
|
|
Bench
Press
|
1*12;
2*10
|
|
Skull
Crushers
|
1*12;
2*10
|
|
Paramount
Side Flies
|
2*12
|
|
Bent-Over
Low Pulley Raise
|
1*12;
2*10
|
|
D/B
Wrist Curls
|
2*15
|
|
Medicine
Ball Russian Twists
|
2*20
|
DAY
3
|
Medicine
Ball Seated Hip Rotations
|
1*50
|
|
D/B
Stair Walkers
|
2
sets of 4 climbs
|
|
Lying
Leg Curls
|
2*25
|
|
D/B
Bench Press
|
1*12;
2*10
|
|
Paramount
Pullovers
|
1*12;
2*10
|
|
D/B
Side Raises
|
2*12
|
|
Universal
Machine Pull-Ups
|
1*12;
2*10
|
|
Weighted
Dips
|
1*12;
2*10
|
|
D/B
Hammer Curls
|
2*15
|
|
Abdominal
Rollbacks / Extensions
|
2*20
|
|
