REHAB WORK:
Spine Roll x 1 min
Ab Roller 1x30 (forward, diagonals = 1 rep)
Scapular push-ups 1x15
Wrist conditioning series
Cable pull downs #4 hole x 20 @ 100 lb
Narrow grip rows 100# x 20
Cable pull downs #1 hole x 20 @ 100 lb
(Kneeling, forehead against bar, slow and controlled)
Scapular push-ups 1x15
Lying DB Overhead Pulses 20/ 12.5lbs (half foam roller under back-very controlled) half hands vertical/half horizontal
Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level.
DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out)
Incline DB Press
65 x 13
65 x 12
65 x 12
SUPERSET WITH:
DB Rows on Rack
70 x 14
70 x 14
70 x 13
Rear Delt Cable Raises
40 x 13
35 x 15
35 x 15
Incline DB Curls
35 x 8
35 x 8
35 x 6
Then: 25 x 8 hammercurls
SUPERSET WITH:
Tricep Presses EZ Bar
80 x 12
80 x 12
80 x 12
Then: 60 x 12
Next time add BW Squats, Hamstrings and Calves
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