CONTROL
Day 2
More Days
Chest x Shoulders
Download PDFDynamic Warm Up:
Sets: 2
= Super Set
Cat Cow
10
Reps
Thread the Needle
10
Reps
Scorpion Twist
10
Reps
Phase 2:
Sets: 3
Chest Flys (Alternating)
10
Reps
Pushup > Down Dog
10
Reps
Reverse Situp
10
Reps
Phase 3:
Sets: 4
Bench Press (Barbell or DB)
10
Reps
Phase 4:
Sets: 3
Incline DB Twist Press
8
Reps
Skull Crusher
12
Reps
Phase 5:
Sets: 3
Face Pulls
12
Reps
Tricep Extension
12
Reps
Phase 6:
Sets: 2
Lizard Lunge Rotations
10
Reps
Side-Kick Thru
10
Reps
Side Plank Rotations
10
Reps
Phase 7:
Sets: 2
Plank Rocks
X
Reps
Dead Hang
X
Reps