Arm Circles Forward & Backward - 1x20 Forward & Backward Shoulder Shrugs - 1x25 Push Ups 1x10 Chain Breakers 1x20 Neck Circles Clockwise & Counter Clockwise 1x10 each way Bent Over Shoulder IYT's 1x5 each angle (15 total)

DB Shoulder Press

15, 12, 10, 8, 6

DB Lateral Raise

4 x 25

Dip

5 x 5

Machine Rear Delt Fly's

4 x 15

Machine Chest Fly

4 x 12

Dynamic Back Warm Up

Perform All Exercises for Warm Up Arm Circles Forward & Backward - 1x20 Forward & Backward Shoulder Shrugs - 1x25 Supermans 1x10 Goodmornings 1x15 Neck Circles Clockwise & Counter Clockwise 1x10 each way Bent Over Shoulder IYT's 1x5 each angle (15 total)

Assisted Pull Ups

15, 12, 12, 10, 10

Chest-Supported DB Row

15, 12, 12, 10, 10

Hyperextension

4 x 10

Rope Face Pull

4 x 15

Lower Body Warm Up

Lower Body Warm Up Glute Bridges 1x15 Lying Knees to Chest (Alternating) 1x10 each leg Fire Hydrants 1x15 each leg Air Squats 1x15 Body Weight Good Mornings 1x15 Standing Hamstring Curls 1x15 each leg Standing Calve Raises 1x20

Goblet Squat

4 x 8

DB RDL

4 x 12

Seated Hamstring Curl

5 x 12

Seated Calf Raises

3 x 15

Alternating Bodyweight Lunge

3 x 6