Max Maddy’s Training Program

Workout 2

Warm Up

Shoulder blade squeeze 2x10

1/2 kneeling T-Spine rotation with lift off x15 each side

Trunk twists x10 in each direction

(let arms swing back and forth)

Workout

Serratus slides for shoulder stability 3x10 with light band

Incline DB bench press 4x8 15lb DBs

(drive heels down when pressing up, keep shoulder blades down and chest up)

Standing curl to press 4x8-10 12-15lb DBs

(keep knees slightly bent and drive feet down when pressing up)

Underhand grip lat pull down 4x10

(start with 80lbs and go up to a challenging weight)

Seated overhead tricep extension 3x15 10lb DBs

(this challenges your core when sitting in an upright position - try not to flare ribcage up and instead think about pulling ribs down and engaging core)