Sunday 3.19.17

Warm Up:
- Dynamic stretching and band work for shoulders

Strength Training:
Traps and Biceps Superset (50 reps):
- DB Shrugs:  135x 10, 10, 10, 10, 10
- DB Curls:  40x 10, 10, 10, 10, 10

Traps, Lats, and Biceps Giant Set (50 reps):
- Kelso Shrugs:  135x 10, 10, 10, 10, 10
- Straight Arm Rope Pulldowns:  100x 10, 110x 10, 120x 10, 10, 10
- Rope Curls:  100x 10, 110, 10, 120x 10, 10, 10

Lats and Upper Back Superset (50 reps):
- Chest Supported Rows:  135x 10, 10, 10, 10, 10
- Rope Face Pulls:  120x 10, 10, 10, 10, 10

Lats and Abs Superset (55 reps):
- Wide Grip Lat Pulldowns:  175x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Leg Raises:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1