Overhead
Barbell Squat
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
Dumbbell
Lunges
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
Band
Pull Aparts
3 reps || 1/2-inch band
3 reps || 1/2-inch band
3 reps || 1/2-inch band
3 reps || 1/2-inch band
3 reps || 1/2-inch band
Ab
Wheel (kneeling)
3 reps
3 reps
3 reps
3 reps
3 reps
Internal
Shoulder Cuff Rotation (Lucky Cat)
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
Cable
External Rotation
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
Close-Grip
Barbell Bench Press
85 lb x 3 reps
105 lb x 3 reps
155 lb x 3 reps
155 lb x 3 reps
155 lb x 3 reps
Trap
Bar Deadlift
140 lb x 3 reps
140 lb x 3 reps
140 lb x 3 reps
140 lb x 3 reps
140 lb x 3 reps
Face
Pull
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
Cable
Shrug
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 rep
