Chest, Shoulders & Core

Warm up: Abs/Full Body

• Double crunch straight arm/leg 10 lb 4 x 15
• Double crunch 10 lb 4 x 15
• Double crunch low raise 10 lb 4 x 15

Round 1: Shoulders &Core

• Beginners Handstand 30 seconds
• Intermediate - Handstand 1:00 minute
• Advance - Handstand Press 5 to 15 reps
• Elite - Handstand Press 5 to 15 reps Weighted 5 to 25 pounds

Round 2: Chest & Shoulders

• Flat Bench Press 135 to 250 lb        5 x 8
• Revers Fly 10 to 30 lb                     5 x 12

Round 3: Chest & Shoulders

• Incline Press 135 to 185 lb              3 x 8
• Side Raises 10 to 30 lb                   3 x 12

Round 4: Chest & Shoulders

• Cable Fly 50 to 90 lb                       3 x 8
• Dumbbell Pull Overs 40to 80 lb          3 x 12

Cardio/Conditioning: Speed & Agility

• 100 Yard Sprints                             5 sets
• 20 Yard Slaloms
• Forward                               5 sets
• Reverse                                5 sets
• Right                                    5 sets
• Left                                      5 set

Super Set the following:

• Jump Rope                                     1 minute x 3
• Pull Getouts                                    1 minute x 3
• Bridge                                            1 minute x 3

Cool Down: Stretch

• Down Dog & Arm Stretch
• Hamstring Stretch
• Inner Thigh
• Twists
• Rollover

Training Location: 2505 Newpoint Parkway NE
Lawrenceville Ga, 30043

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