Day
1
:
Upper body I
Upper body warm-up
Watch
3
x
Cable External Rotations
Scapular Push-ups
Seated row (Machine)
2
Shoulder press (Machine)
Cable Push/Pull in Contralateral Lunge Position
Pec Stretch
20
m
Elliptical machine
Log in Strong
Lower body I
Lower body warm-up
Lying leg curl (Machine)
Leg extension (Machine)
Hip adductor (Machine)
Hack Squat
Hip thrust (Barbell)
Calf press on seated leg press
Decline crunch
StairMaster
4
Upper body II
Band Pull-Aparts
Incline row (Dumbbell)
Neutral-Grip Dumbbell Press
Lateral raise (Cable)
Face pull (Cable)
Shoulder-tap Plank
5
Lower body II
Leg press (Quads)
Romanian deadlift (Barbell)
Incline leg raise