1. Pallof Press :30 hold each side then :30
2. Half Kneeling Banded Chops :30 each side
3. Banded Russian Twists :30 each side
4. Side Plank Rows :30 each side
5. Banded Plank Row :30 each side
6. Dead Bug with static band hold :30 each side
7. Banded Bird Dog :30 each side
8. Copenhagen Plank :30 hold each side
Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight at least 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, 70lbs and 50lbs
Your warm up would be the exact opposite working your way up.
You have to go till failure on each drop.
1. Bench Press
2. Barbell Row or Cable Pulldowns
3. Shoulder Press
4. DB Side Laterals
5. Front plate Raise
6. Tricep Extension or Cable Press downs
7. Barbell Curl or Cable Curl