PHAT

ROTATION ONE

UPPER POWER

Bent Over Row 3 x 3-5

Pull Ups 2 x 6-10

Rack Chins 2 x 6-10

Flat DB Press 3 x 3-5

Dips 2 x 6-10

DB Shoulder Press 3 x 6-10

Ez Bar Curls 3 x 6-10

Skull Crushers 3 x 6-10

LOWER POWER

Squats 3 x 3-5

Hack Squats 2 x 6-10

Leg Extension 2 x 6-10

RDL 3 x 5-8

Glute Ham / Lying Curls 2 x 6-10

Standing Calve Rasie 3 x 6-10

Seated Calves 2 x 6-10