Warm Up:
- Crossover Symmetry Activation
Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1
Shoulder Press (4x8):
- 140x 8, 8, 7, 7
Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
1-Arm DB Press (4x8):
- 60x 7, 7, 7, 7
Wide Grip Pull Ups (4x8):
- 0x 5, 5, 5, 5
Overhead Barbell Extensions (4x12):
- 97.5x 11, 11, 11, 11
Hammer Curls with Fat Gripz (4x12):
- 40x 10, 10, 10, 10
KB Swings:
- 257 reps (7 sets of 11 and 18 sets of 10)
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