
CONTROL
Day 6
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CHEST x BACK x ARMS
Download PDFDynamic Warm Up:
Sets: 2

= Super Set
Walkouts
10
Reps
Shoulder Cars
10
Reps
Thread the Needle
10
Reps
Phase 2:
Sets: 3

Scap Push Ups
8
Reps
Hanging Tuck / Knee Raises
8
Reps
Phase 3:
Sets: 3

Lat Pulldown
8
Reps
Slow Pushup
12
Reps
Phase 4:
Sets: 3

Chest Flys
12
Reps
Lat Pull Over
12
Reps
Phase 5:
Sets: 4

Single Arm DB Rows
10
Reps
Single Arm DB Incline Press
10
Reps
Phase 6:
Sets: 3

Lateral > Front Raise
15
Reps
Bicep Curls
15
Reps
Phase 7:
Sets: 3

Tricep Extension
12
Reps
Face Pulls
12
Reps
Phase 8:
Sets: 2

Push Ups
X
Reps