LEG / PLYOMETRICS (3 SETS) Bulgarian Split Squat + Jump Squat Pistol Squat + _________________ _________________ _________________ Seated Jumps Drop Jumps Jump Lunges + _________________ _________________ _________________ Single Leg Pogo Jump + Single Leg Romanian Dead Lift + _________________ _________________ Elevated Side Squat + Single Leg Calf Raises + _________________ _________________ BACK AND BICEPS (3 SETS) Hammer Curls Bicep Curls Inward Bicep Curls _________________ _________________ _________________ Bicep Curls Upward Slow Hammer Curls Downward _________________ Outward x Reverse Curls Single Arm Bent Rows _________________ _________________ Dumbbell Deadlifts Bent Over Wide Rows _________________ _________________ Reverse Fly Shrugs _________________ _________________ SHOULDERS, CHEST, AND TRICEPS Arnold Press Regular Push Ups Upright Rows _________________ _________________ _________________ Inclined Twisting Dumbbell Press _________________ Rear Delt Fly Incline Dumbbell Fly _________________ _________________ Lateral to Front – Front to Lateral Raises _________________ Close Grip Dumbbell Press _________________ Lying Triceps Extension _________________ Overhead Triceps Extension _________________
