GYM WORKOUTS
TOTAL BODY
Warm Up + CARs
3 SETS
Goblet Squat 12x 35lbs
DB Bench Row 12x/e 25lbs [opp arm on bench]
Seated DB Shoulder Press 12x/e 15lbs
3 SETS
Cable Squat to Row 15x 55-85lbs
Cable Kneeling Lat Pull Down 15x 120-180lbs
Cable Face Pull 12x 35-65lbs
3 SETS
Thoracic Rotation 8x/e
UPPER BODY
Warm Up + CARs
3 SETS
DB Alt Chest Press 15x/e 25-35lbs
3 SETS
Seated Row 10x 65-85lbs *hold 5 sec on the end of the pull, then slowly release
DB Alt Bicep Curl 15x/e 20lbs
2-3 SETS
Bent Over Frontal Raise 10x 10lbs
Lateral to Frontal Raise 10x 10lbs
LOWER BODY
Warm Up + CARs
3 SETS
Heel Elevated Goblet Squat 12x 35lbs
Elevated Back Lunge 10x/e
3 SETS
Leg Press 15x
Step Out Squats 10x/e
3 SETS
DB Deadlift 15x 65lbs
Step Ups 10x/e