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Monday - Upper Body Push
Tuesday - Lower Body
Wednesday - Rest
Thursday - HIIT & Core
Friday - Upper Body Pull
Saturday - Volleyball
Sunday - Rest
Smith Machine Bench Press
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4x8 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 120s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 120s
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Cable Decline One-Arm Chest Fly
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3x8 reps |
rest: 120s
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3x8 reps |
rest: 120s
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