“JERSEY JUICE”

Note: For the ladies I’ve added some “or” options, especially for the upper body work, that will make more sense

General Prep + Dynamic Warm-up as needed 

A1. DB Bench Press- 2x8

A2. Weighted Push-ups OR DB INCLINE PRESS - 2x12 

A3. Cable Chest Flyes OR STANDING LAT RAISES - 2x25

B1. BB Squat (medium weight) - 2x8 

B2. DB Alternating Lunges - 2x12 each leg 

B3. DB Bulgarian Split Squat-  2x20 each leg 

B4. Machine Single Leg Extension - 2x20 each leg 

C1. Cable Lat Pull-downs- 2x8

C2. Cable mid back row-2x12 

C3. DB Single Arm Row- 2x20