SATURDAY - Vertical Upper

Warm ups not included

Military Press *
135x8, 135x8, 135x10, 155x8 (2 sets behind neck, 2 in front)

Weighted Chins UHG *
Bdy+25x8, Bdy+35x6, Bdy+45x4 (Bdy+45x4/Bdyx8)

Dips **
15, 15, 15

Lat Pull Down **
110x15, 110x15, 110x15

DB Lat Raise **
25'sx10, 20'sx10
Rear Fly **
25'sx10, 20'sx10

DB Hammer Curl
30'sx10, 35'sx7

DB Shrugs
110'sx10, 110'sx10

* Super Set With Rest
** Super Set No Rest


SUNDAY - Legs

Jump Squat *
20, 20
Walking Lunges * (each leg)
10, 10

Lateral Box Jumps * (24" box)
10, 10
Calf Raises *
25, 25

Leg Press
500x15, 500x15

Seated Leg Curl
145x12, 145x12

* Super Set No Rest

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