Wednesday 3.22.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Giant Set (2 warm up sets, then 3x 8-12):
- Front Plate Raise:  25x 12, 35x 10, 45x 8, 8, 8
- DB Lateral Raise:  10x 12, 15x 10, 20x 8, 8, 8
- DB Cuban Press:  10x 12, 15x 10, 20x 8, 8, 8

Triceps and Shoulders Giant Set (50 reps):
- DB Skull Crushers:  45x 10, 10, 9, 8, 7, 6
- Elbows Out DB Extensions:  45x 10, 10, 9, 8, 7, 6
- DB Lateral Raises:  20x 10, 10, 9, 8, 7, 6 (slow reps)

Triceps and Rear Delts Superset (add a rep each week):
- Bar Dips:  12, 11, 10, 9, 8, 6 (56 reps)
- Band Pull Aparts:  Blue band x 24, 22, 20, 18, 16, 12 (112 reps)

Triceps Finisher (50 reps, alternating arms):
- 1-Arm Reverse Grip Cable Pushdowns:  40x 20, 15, 10, 5