Worlds Greatest Stretch

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Cat Cow

Warm up

Flat dumbbell fly

Neutral grip pull up

Superset 1

Larsen Press

Lat pulldown

Superset 2

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Incline dumbbell press

Superset 3

Cable chest fly

Half kneeling cable row

Superset 4

Chest & Back
5/6/24

Full Body
5/18/24

Bodyweight/ Full Body
5/17/24

Legs
5/16/24

Upper
5/15/24

Legs
5/14/24

Upper Body
5/13/24

Legs
5/11/24

Upper body Pump
5/10/24

Conditioning
5/9/24

Shoulders & Arms
5/8/24

Legs & Core
5/7/24

Legs 
4/4/24

Upper Body
5/3/24

Rest day/ See Mobility
5/2/24

Conditioning/ Core
5/1/24

Full Body Pull
4/30/24

Full Body Push
4/29/24

REST
4/28/24

Legs- Dumbbell Only
4/27/24

Upper Body Strength
4/26/24

Core/ Active Recovery
4/25/24

Abs & Arms
4/24/24

Legs
4/23/24

Joey Cahill

CHEST & BACK
4/22/24

REST
4/21/24

FULL BODY
4/20/24

ACTIVE REST/ MOBILITY
4/19/24

REST
4/18/24

FUNCTIONAL
4/17/24

FULL BODY
4/16/24

Full Body
4/15/24

Full body Pull
4/13/24

Full Body Push
4/12/24

Active Recovery
4/11/24

Arms (lil added shoulders)
4/10/24

Legs
4/9/24

Upper body 
4/8/24

Rest
4/7/24

Full Body
4/6/24

Full Body
4/5/24

REST
4/4/24

Legs (Quads)
4/3/24

Upper body (Pull)
4/2/24

Upper Body (Push)
4/1/24

REST
3/31/24

Legs (Quads & Hamstrings)
3/30/24

Upper body
3/29/24

Full Body Mobility
3/28/24

Shoulders/ Arms/ Core
3/27/24

Chest & Back 5/6/24

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