SHOULDERS

HANDSTAND PUSH-UPS
STANDING BARBELL SHOULDER PRESS
CABLE REAR DELT FLYES (DOUBLE ARM)
CABLE REAR DELT FLYES (SINGLE ARM)
REVERSE PEC DECK MACHINE
DUMBELL LATERAL RAISE
CABLE LATERAL RAISE

BACK
DUMBELL SHRUGS
HIGH PULLS
PULL-UPS (WEIGHTED/BODYWEIGHT)
WIDE GRIP PULL-UPS
DUMBELL ROWS
CABLE ROWS
T-BAR ROWS
RACK PULLS
DEADLIFT (ROMANIAN/TRADITIONAL)

FOREARM
REVERSE CURLS
PREACHER HAMMER CURLS
PRONATION INDEX MICRO-REPS FLEXION
PRONATION THUMB MICRO-REPS ROTATION
SUPINATION FOREARM FLEX
PRONATION FOREARM FLEX (THUMB/WRIST)
THICK HANDLE DUMBELL WRIST CURLS
PRONATION HEAVY LIFT 1-3 REPS MAX
FARMER CARRIES/DEAD HANG
SHOULDERS
ALL DELTS (TRAPS/TRICEPS)
FRONT DELTS
REAR DELTS/RHOMBOIDEUS MINOR
REAR DELTS/RHOMBOIDEUS MINOR
REAR DELTS/TERES MINOR
SIDE DELTS/SUPRASPINATUS
SIDE DELTS/TERES MINOR/INFRASPINATUS

BACK
UPPER BACK (TRAPS)
INFRASPINATUS/SUPRASPINATUS
LATS
LATS/TERES MAJOR
LATS/TERES MAJOR
RHOMBOIDEUS MAJOR
LATS/RHOMBOIDEUS MAJOR
LOWER BACK
LOWER BACK

FOREARM
BRACHIALIS AND BRACHIORADIALIS
BRACHIALIS AND BRACHIORADIALIS
RADIAL FLEXOR
THUMB AND PRONATOR QUADRATUS
PRONATOR TERES AND SUPINATOR
PRONATOR TERES
FLEXORS/EXTENSORS (W/ FINGERS)
PRONATOR TERES (W/ BACKPRESSURE)
FOREARM STABILIZERS

CORE
HANGING LEG RAISES
WEIGHTED CABLE CRUNCHES
DECLINE WEIGHTED SIT-UPS
DRAGONFLY CRUNCHES
PALLOF PRESS
SEATED LEG TUCKS
DEAD BUG
 CHEST
STANDARD PUSH-UPS
DECLINE PUSH-UPS
PIKE PUSH-UPS
WIDE-GRIP PUSH-UPS
DIAMOND PUSH-UPS (90° FOREARM ALIGNMENT)
INCLINE PUSH-UPS
ARCHER PUSH-UPS

BICEPS
STANDING DUMBELL CURLS
STANDING BARBELL CURLS
CHIN-UPS
PARTIAL ONE-HAND PREACHER CURLS
CABLE CURLS
STANDING EZ CURLS

TRICEPS
INCLINE DUMBELL KICKBACKS
INCLINE DUMBELL OVERHEAD EXTENSIONS
DIAMOND PUSH-UPS (45° FOREARM ALIGNMENT)
ROPE TRICEP PUSHDOWNS
TRICEP DIPS
CABLE PUSH DOWNS (STRAIGHT BAR)

CORE
RECTUS ABDOMINIS /HIP FLEXORS/TRANSVERSE ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS/EXTERNAL-INTERNAL OBLIQUES
EXTERNAL-INTERNAL OBLIQUES / TRANSVERSE ABDOMINIS
OBLIQUES AND RECTUS ABDOMINIS
RECTUS ABDOMINIS /TRANSVERSE ABDOMINIS
 CHEST
CLAVICULAR
CLAVICULAR
FRONT DELTS/CLAVICULAR
CLAVICULAR/STERNAL (OUTER)
CLAVICULAR/STERNAL (INNER)
STERNAL
STERNAL

BICEPS
LONG HEAD
LONG HEAD
LONG HEAD (W/ FOREARMS/BACK)
SHORT HEAD (FOREARM STABILIZER)
SHORT HEAD
SHORT HEAD

TRICEPS
LONG HEAD
LONG HEAD
MEDIAL HEAD
MEDIAL HEAD
MEDIAL HEAD AND LATERAL HEAD
LATERAL HEAD

DOMINIS

DOMINIS
 SCHEDULE
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY

ADDITIONAL WORKOUTS

ARM/BACKPRESSURE/SIDE PRESSURE STRENGTH

BOXING/MARTIAL ARTS TRAINING

CALISTHENICS BASICS
 SCHEDULE

DITIONAL WORKOUTS
BACK PRESSURE RESISTANCE BAND FLEXION
SIDE PRESSURE RESISTANCE BAND FLEXION
PRONATED SIDE PRESSURE RESISTANCE BAND FLEXION
SUPINATED SIDE PRESSURE RESISTANCE BAND FLEXION
SIDE PRESSURE RESISTANCE BAND HOLD
BACK PRESSURE DUMBELL LIFT
PLYOMETRIC PUSH-UPS
SIT-UPS
DIPS
PUSH-UPS
PULL UPS
SQUATS
RESISTANCE BAND EXERCISES
PULL-UP
L-SIT
DIPS
HANDSTAND
MUSCLE-UP
Lm