STRENGTH PROGRAM
ROTATION ONE
UPPER 1
Low Inc DB Press 2 x 5-9
High Inc Smith Press 2 x 5-9
Dips 1 x 5-9
UH Machine Pulldown 2 x 13-17
BB Row 2 x 13-17
Rear Delts 2 x 13-17
Standing Cuff Side Raises 3 x 10-15
CG Push Up 3 x 10-15
Seated DB Alternating Curls 3 x 10-15
LOWER 1
Standing calf raises 3 x 10-15
Walking lunges 2 x 30
Adductors 5-9, 10-15
Lying hamstring curl 5-9, 10-15
Back Squats, full depth 3-5, 5-9
Leg Press 5-9, 10-15
Leg Extension 2 x 13-17
Seated Leg Curls 2 x 13-17
Hanging leg raises 3 x 15-20
UPPER 2
Chin Ups 2 x 5-9
RDL 2 x 5-9
OH / Netural Pull Down 5-9, 10-15
Neutral Grip Row 5-9, 10-15
Machine Shoulder Press 2 x 13-17
Flat Plate Machine Press 2 x 13-17
CG Press 2 x 13-17
Standing DB Raises 3 x 10-15
Tricep Rope Pushdown 3 x 10-15
DB Cross Hammer Curls 3 x 10-15
LOWER 2
Seated calf raises 3 x 15-20
Walking lunges 2 x 30
Adductors 5-9, 10-15
Seated Hamstring curl 5-9, 10-15
Front Squat 5-9, 10-15
Reverse Lunge 5-9, 10-15
Single Leg Press 2 x 13-17
Lying Leg Curls 2 x 13-17
Swiss Ball Crunch 3 x 15-20
ROTATION TWO
UPPER 3
Standing BB Press 2 x 5-9
Machine Chest Press 2 x 5-9
Dips 1 x 10-15
GC Pulldown 2 x 13-17
Machine Row 2 x 13-17
Cable Rear Delts 2 x 13-17
Upright Row 3 x 10-15
Skull Crushers 3 x 10-15
Preacher Curls 3 x 10-15
LOWER 3
Standing calf raises 3 x 15-20
Walking lunges 2 x 30
Adductors 10-15, 20+
Stiff Leg DL 5-9, 10-15
Hack Squat 3-5, 5-9
Vertical Leg Press 5-9, 10-15
Bulgarian Split Squat 2 x 13-17
Single Leg Lying Curls 2 x 13-17
Crunch Machine 3 x 15-20
UPPER 4
Pull Ups 2 x 5-9
BB Row 2 x 5-9
UHG Pull Down 5-9, 10-15
Single Arm DB Row 5-9, 10-15
BB Press 2 x 13-17
DB Shoulder Press 2 x 13-17
Dips 2 x 13-17
Front Raises 3 x 10-15
Tricep V-Bar Pushdown 3 x 10-15
Ez Bar Curls 3 x 10-15
LOWER 4
Seated calf raises 3 x 10-15
Walking lunges 2 x 30
Adductors 5-9, 10-15
Glute Bridge Machine 5-9, 10-15
Leg Press 5-9, 10-15
Walking Lunge 5-9, 10-15
Single Leg Ext 2 x 13-17
Seated Leg Curls 2 x 13-17
Floor Work 3 x 15-20