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Week 13 Day 1 Exercise 0 Back Shoulder Warm Up
20 seesaw bent over row – light weight 5 -10 pounds
12 shoulder internal rotation each arm – light band
12 shoulder external rotation each arm – light band
15 lat pulldowns – light band
10 single arm dumbbell strict press with 2 second slow count up and 2 second slow count down – light weight 5 p...
Extras
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Week 13 Day 1 Exercise 1 Romanian Deadlift Barbell Row Complex
5 sets
Set 1 15 light reps
Set 2 12 medium weight reps
Set 3 10 heavier reps
Set 4 8 reps as heavy as possible
Set 5 8 reps with 8 second hold at the top of the 8th bent over row rep, then immediately 7 reps with 7 second hold at the top of the 7th bent over row rep, then immediately 6 reps ... -
Week 13 Day 1 Exercise 2 Tall Kneel Landmine Shoulder Press and Banded Dante Row
5 sets
Set 1 12 reps each arm using empty barbell immediately followed by 25 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 2 10 reps each arm at slightly heavier weight with 3 second slow count on descend each rep, immediately followed by 25 Dante r... -
Week 13 Day 1 Exercise 3 Upright Row Reverse Fly and Latteral Raises
3 sets of 12 upright row immediately follow by 12 reverse flys immediately followed by 12 lateral raises. These 3 movements back to back are 1 set, repeat 2 more times to make it 3 sets.
Note: Rest 90 seconds between sets, make the upright row heavier if possible, drop to a lighter weight for r...
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Week 13 Day 1 Exercise 4 Conditioning
Buy-in: 50 jump rope singles
21-15-9
Dumbbell thrusters (recommended weight 10-15 pounds)
Push-ups (see videos for modifications)
Buy-out: 50 jump rope singlesNote: You will perform 50 jump rope singles two times only… at the beginning of the workout and at the end. Your workout should look lik...
