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

Banded pull aparts

Banded raises

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

Warm Up

Half kneeling Face pull

Banded Push up

Superset

Incline dumbbell Press

Pendlay row

Barbell curl

Weighted dip

Cable crunch

Cable chop

Ab Superset 1

Hanging knee raise

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Ab Superset 2

Upper Body
11/29/24

OFF
1/23/25

Conditioning
1/22/25

Upper Body
1/21/25

Legs (Posterior)
1/20/25

OFF
1/19/25

Legs
1/18/25

Upper Body
1/17/25

OFF
1/16/25

Legs (Posterior)
1/15/25

Back & Biceps
1/14/25

This is my actual first time incorporating the Mikolo WR00

Love it!

Joe Guerra Jr

Chest & Triceps
1/13/25

REST
12/29/24

SHOULDERS/ARMS/CORE

FULL BODY
12/27/24

OFF
12/26/24

Conditioning
12/25/24

Legs
12/24/24

Upper Body
12/23/24

OFF
12/22/24

Legs
12/21/24

Upper Body
12/20/24

OFF
12/19/24

Shoulders & Conditioning
12/18/24

LEGS (ANTERIOR)
12/17/24

UPPER (PUSH/PULL)
12/16/24

OFF
12/15/24

LOWER (GLUTES/HAMS)
12/14/24

UPPER (PUSH/PULL)
12/13/24

OFF
12/12/24

Functional/ Core
12/11/24

Legs
12/10/24

Upper Push/Pull
12/9/24

OFF
12/8/24

Posterior Chain
12/7/24

Upper Body
12/6/24

OFF
12/5/24

Functional
12/4/24

LOWER (ANTERIOR)
12/3/24

UPPER (PUSH/PULL)
12/2/24

Legs
11/30/24

Rest
11/28/24

UPPER (PUSH/PULL)
11/27/24

LOWER (ANTERIOR)
11/26/24

Upper body
11/25/24

REST
11/24/24

Posterior Chain
11/23/24

Upper Body
11/22/24

Active Rest
11/21/24

had to finish the last few sets today, epic though 💪

Legs
11/20/24

Upper Body 11/29/24

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