Set I | L1 | L2 | L3 | L4 | L5 | L6 | L7 |
1. Squat | |||||||
2. Lunge | |||||||
3. Deadlift | |||||||
4. Side Press | |||||||
5. Pull-up (*lat pull down) | PU |
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6. Spider | |||||||
7. Milko Bench Press |
Set II | L1 | L2 | L3 | L4 | L5 | L6 | L7 |
1. Dip (*cable push down) | |||||||
2. Full Contact Twist | |||||||
3. Side Bend | |||||||
4. Good Morning | |||||||
5. Swing | |||||||
6. Military Press | |||||||
7. Sumo Deadlift |
Set III | L1 | L2 | L3 | L4 | L5 | L6 | L7 |
1. Front Squat | |||||||
2. Elastic Band Run | |||||||
3. Milko Push-Pull | |||||||
4. Wood Chopper | |||||||
5. Curl and Arnold Press | |||||||
6. One Arm One Leg Deadlift | |||||||
7. One Leg Full Contact Twist |
Set IV | L1 | L2 | L3 | L4 | L5 | L6 | L7 |
1. Overhead Squat | |||||||
2. Air-born Lunge | |||||||
3. Jump and Land | |||||||
4. Twisted Lunge | |||||||
5. Milko Press | |||||||
6. Bar Pullover | |||||||
7. Z-Pull-up |