8:00am-9:00am - 1 hour routine practice
-Choreography & Conditioning/Endurance
-Flexibility
4:00-5:00pm - Back/Biceps/Calves
Wide Grip Pullups 9, 7
Underhand Barbell Row 85x12 85x12 95x10 95x10
Wide Lat Pulldown 80x10 80x12 80x12 90x10
Barbell T-Bar Row 50x10 50x10 50x10
Free Motion 1-Arm Row (R,L) 50x12/12 50x10/10 50x10/10
Barbell Curl 45x10 45x10 45x8 45x8 (3 negs on last 2 sets)
Rope Curl 35x12 35x12 Drop:40x10-30x8
Leg Press Calf Raise (Toes Out) Machinex25 45'sx15 45'sx15 45'sx10,5
Seated Calf Raise (Toes Out) 25x20 45x15 25x20
Total Sets: Back=16 Biceps=7 Calves=7
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