HYPEREXTENSION W/ MEDICINE BALL (OVERHEAD) PRESS:
3 X 10

SPLIT SQUAT WITH SINGLE ARM OVERHEAD D.B. PRESS:
(HAND HOLDING WEIGHT IS SAME AS BACK FOOT)
3 X 8 (EACH SIDE)

(BARBELL) SQUATS:
3 X 20 (USE 50-70% OF YOUR 10 REP MAX)

HORIZONTAL PULL UPS:
(FEET ELEVATED ON BENCH)
3 X 10-15

SINGLE ARM ROWS:
1 X 10
1 X 8
3 X 6 (HEAVY)

CROSSOVER PUSH UPS:
3 X 6-8 (EACH SIDE)

LATERAL RAISES:
3 X 15

BARBELL CURLS:
3 X 8 (3 CT. DOWN)

(CYBEX) CLOSE GRIP MACHINE CHEST PRESS:
3 X 10-15

LYING "L" FLYES / HANGING KNEE UPS:
3 X 15 (ROTATOR CUFF) X 15 (AB)

STANDING CALF RAISE:
3 X 30

SEATED CABLE TOE PULLS:
3 X 30