Click the exercise for a description.

Full Body Workout - Only do on Thursdays or Fridays if we are training on Mondays.

• Standing Cable Row / Seated Cable Row
  • 7 for pin placement - medium weight
    • 2 sets of 12 reps
• Assisted Pull Up
  • 135 lbs of assistance
    • 2 sets of 8 reps
• Standing High Cable Row / Seated High Cable Row
  • 8 for pin placement - heavy weight
    • 3 sets of 12 reps
• Cable Deadlifts
  • 5 for pin placement - medium weight
    • 2 sets of 12 reps
• Cable Chest Press
  • 5 for pin placement - medium/heavy weight
    • 2 sets of 12 reps
• Push-ups on Smith Machine
  • Somewhere near the middle for bar placement
    • 3 sets of 12 reps
• Incline Cable Press / Dumbbell Incline Press
  • 3 for pin placement - medium/heavy weight
    • 2 sets of 12 reps
• Leg Extension
  • Light weight
    • 2 sets of 12 reps
• Stabilized Squats
  • Bodyweight
    • 3 sets of 12 reps
• Standing Dumbbell Curl
  • Medium weight
    • 2 sets of 12 reps
• Tricep Rope Pushdown
  • Medium weight
    • 2 sets of 12 reps

Magnesium - start with  tsp per day and after 2 weeks go to 2 tsp per day at night

No Salt Potassium - tsp per day

Green Vibrance - 1 scoop per day

Cod Liver Oil - 1 tsp per day

Protein Powder - as needed - you can really use any type that you like but these are my 3 favorites as far as quality goes.

• Iso-Pure
• Vega One
• Garden of Life

Click here for shoulder rehab program page.