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Rotator Cuff
Strict OHP
2x10_45
1x10_95
1x6_135
1x3_185
1x3_205
1x1_225
3x3_185
Jump Rope
300x
Plyometrics
Step-ups
2x10_45
1x10_95
Lat Pull
Rotator Cuff
Bench
2x10_135
1x6_225
4x6_275
Dips
3x6
Triceps
Jump Rope
300x
Plyometrics
DeadLift
2x10_135
1x5_225
1x3_315
1x1_405
2x3_455
Pull-ups
Rotator Cuff
Strict OHP
Super set with Lat Pull
2x10_45
6x6_95
Pull-ups
Super set with laterals
Jump Rope
300x
Plyometrics
Squat
2x5_135
1x5_225
1x5_315
Rotator Cuff
Bench
2x10_135
1x8_225
1x5_275
1x4_315
3x5_275
3x8_225 - Wide Grip
Biceps
Bent Over Row
Pull-ups