Tuesday 9.22.15

Warm Up:
- Dynamic Mobility
- Shoulder Warm Up with bands

Strength Training:
Bench Press (4x4):
- Warm Ups:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets:  305x 4, 4, 4, 4 (307.5 next week)

DB Rows (sets of 10 in between bench press sets):
- 70x 10, 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 10, 10, 10

Weighted Dips (5x10):
- +15x 10, 10, 9, 8 (stay at this weight)

Chest Supported Rows (5x10):
- 135x 10, 10, 9, 8, 7

Arms Superset:
- Hammer Curls @ 35:  13, 13, 12
- Overhead Extensions @ 35:  13, 13, 12

Conditioning:
- None

Mobility:
- 10:00