Growth and Strength for Workout #1

3-5 Sets, each set progressing to complete muscle failure and

Reps 10-8-6-4-2 Group Colors together only do all 5 sets if you have time and your coach has informed you to do so!

• Group 1 (Journal your weights for progress) Flat Bench or Life Fitness Chest Press _____________ Bent Over Bar Row or FreeMotion High Row __________ Rest 1 Min Between all sets allow your body to recover for a great increase in weight on the lessor reps!

• Group 2 (Journal your weights) Reps 8-12 (Choose a weight that allows 8 but you can't do all 12) Incline D/B Chest Press or Freemotion Cable Fly. _________ Do not rest here... go right to push-ups Scale height to ensure you can at least do 8 reps... Max Rep Push-Ups (Journal How many proper reps you can do) _________ Rest 1 Min before moving on to Back Movement Close Grip Pulldown or Assisted Close Grip Pull-Up Do not rest here... go right to push-ups Scale height to ensure you can at least do 8 reps...+ D/B Reverse Fly or Banded Pull-Apart

• Group 3 Burn Your Core 2-3 Sets 20 Plank K2E (Knee 2 Elbow) 10 V-Ups (Modified would be Table Top Can Opener) Do both sets back 2 back without rest... if you can handle a 3rd GET IT!