Rising Star

3 DAY SPLIT PROGRAM FOR 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

 

DAY 2

 

HOVER ROTATIONS

ALTERNATING DB BENT OVER ROW

WIDE CABLE ROW

 CLOSE GRIP CHIN UP

 WHATUP LATS

DB PULL OVER

 

DAY 3

HORIZONTAL LEAPS

ALTERNATING LATERAL JUMPS

180 LATERAL JUMPS 

FRONT SQUAT

BB ALTERNATING LUNGE

OVERHEAD SQUAT

WINDOW WIPERS – JACKKNIFES

 TOE UPS – OUTREACH PLANK

AB WHEEL