~ Phase 1 ~
→ Strengthen your entire body, rotators and core with the Standing Overhead Press in mind ←
→ FULL BODY←
A.) Overhead Squat: 3 sets/8-12 reps
→ ROTATORS ←
A.) Cable -or- Dumbbell Internal/External Rotation: 3 sets/15-20 reps
B.) Incline Dumbbell 3-Way Raise: 5 sets/15-20 reps
>Lie facedown on the incline bench with your head hanging off the top and your eyes focused on the floor in front of you. Raise them out in front, to the sides and then behind you. Doing all reps for one angle before proceeding to the next.<
→ CORE ←
A.) Good Morning: 3 sets/8-10 reps
B.) Standing Cable Crunches: 3 sets/8-10 reps
C.) Weighted Hanging Leg Raises: 3 sets/8-10 reps
D.) Plank: 3 sets/To Failure
>The Good Morning is an excellent lower-back exercise and a good way to offset the heavy abdominal work in the program. The Good Morning and heavy ab movements, combined with an inner-core exercise like the Plank will help you fortify your entire midsection, helping you handle what you have overhead.<
~ Phase 2 ~
→ Strengthen your entire body especially your rotators. Here’s an upper-body strength workout with the standing overhead press placed first, when you’re the freshest. ←
A.) Standing Overhead Press: 4 sets/4-6 reps
B.) Upright Rows: 4 sets/8-10 reps
C.) Rack Pull: 3 sets/6-8 reps
D.) Standing Calf Raises: 4 sets/12-20 reps
~ Select a weight that allows you to fail at the designated rep range. Rest 2-3 minutes between sets. ~
