1. By: Brendon Ziegler

2. A-Systematic Training-Having a road map
B-Injury prevention
C-Less Stagnation
D-Things get boring

3. A. Vertical
i. Seated DB Military Press
ii. Standing DB Military Press
iii. Standing Bar Military Press
iv. Variants
1.Unilateral
2.Eccentric
3.Advanced
a. Push Press
b. Hand Stand Push-up

4. B. Horizontal
i. Incline Push-up
ii. Push-up
iii. Weighted Push-up
iv. Plyo-Push-up
v. 1-arm Push-up
vi. Variants
1. Unstable
2. Hand Position

5. A: Vertical
i. Lat Pulldown
ii. Assisted Pull-ups
iii. Pull-ups
iv. Weighted Pull-ups

6. B: Horizontal
i. Chest Supported Row
ii. Unilateral Row
iii. Seated Row
iv. Inverted Row
v. Inverted Row feet on object/weighted

7. 1. Variants
a. Eccentric
b. Pauses
c. Hand position changes

8. A. Bi-Lateral
i. Leg Press
ii. Wall Squats
iii. Hands Free Front Squats
iv. Front Squats
v. Back Squats
vi. Variants
1.Eccentric
2.Pause

9. B. Uni-Lateral
i. Dumbbell Split Squat
ii. Dumbbell Lunge
iii. Step Down
iv. Pistol/Single Leg Squat

10. V. Core
i. Plank
ii. Dynamic Plank
iii. Unilateral Plank