Rising Star

2 DAY SPLIT PROGRAM FOR INTERMEDIATE RISING STARS

DAY 1

CRUCIFIXIONS

SIDE RAISES

WING FLAPS

CHEST SUPPORTED REVERS FLY

ARNOLD PRESS

 BARBELL PUSH PRESS

CABLE REVERSE FLY

UNILATERAL CABLE REVERSE FLY

CABLE CHEST PULL INS

 UNILATERAL CABLE CHEST PRESS

CABLE CHEST FLYS

INCLINE BENCH PRESS

 MEDICINE BALL PUSH UP

DB CLINCH PRESS

HOVER ROTATIONS

ALTERNATING DB BENT OVER ROW

WIDE CABLE ROW

 CLOSE GRIP CHIN UP

 WHATUP LATS

DB PULL OVER

DAY 2

 AB WHEEL

BB TORSO TORQUE

HIGH PULLS

WEIGHTED SINGLE LEG STEP UPS

UNILATERAL LEG PRESS

HIP POCKETS

HIGH KICKS

 JACKKNIFES

 TOE UPS

OUTREACH PLANK