Upper body:
Military Press (4x8)
Bench Press (4x8-5)
Bent over row (4x8-6)
Weighted/resistance push-ups (4x10)
Upright row (4x8)
Torsonator (4x12)
Pull-ups (5x6)
Incline chest fly (4x10-8) ss w/ Rear delt fly (4x10)
Rotator cuff (4x12-15)
Lower body:
Squats (4x8-6)
Front squats (4x8)
Deadlift (4x10-8)
Weighted step ups (4x10)
Lunges (4x10)
Box jump (4x10)
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