4 - 6 WEEK PROGRAM |
|
|
Rest Periods: 2-3 minutes
|
Estimated Time: 60 minutes
|
| MONDAY & FRIDAY | WEDNESDAY | ||
| Exercise |
sets x reps
|
Exercise |
sets x reps
|
| Lunges - DB or BB (explosive) |
3 x 10
|
Step ups |
3 x 10
|
| Leg curls |
3 x 10
|
Leg curls |
3 x 10
|
| Cable pulls (forehand) |
3 x 12-15
|
DB bent-over lateral raises |
3 x 10
|
| Cable pulls (backhand) |
3 x 12-15
|
Reverse grip biceps curl (BB) |
3 x 12
|
| Wrist rollers |
2 sets
|
Hyperextensions |
3 x 15
|
| Wrist pronation & supination |
2 x 12-15
|
Wrist rollers |
2 sets
|
| Twisting decline board sit-ups |
2 x 20
|
Twisting crunches |
2 x 20
|
| Rotator cuff exercises |
-
|
Rotator cuff exercises |
-
|