Wednesday 3.29.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 Giant Set (2 warm up sets, then 3x 7-12):
- Iso-lateral DB Raise:  10x10, 15x9, 20x 7, 6, 6
- DB Cuban Press:  10x10, 15x9, 20x 7, 6, 6
- Eccentric Mechanical Advantage DB Lateral Raise:  10x10, 15x9, 20x 7, 6, 6

Triceps and Shoulders Giant Set (50 reps):
- DB Skull Crushers:  45x 10, 10, 10, 8, 7, 5
- Elbows Out DB Extensions:  45x 10, 10, 10, 8, 7, 5
- DB Lateral Raises:  20x 10, 10, 10, 8, 7, 5 (slow reps)

Triceps and Rear Delts Superset (add a rep each week):
- Bar Dips:  12, 12, 11, 10, 9, 3 (57 reps)
- Band Pull Aparts:  Blue band x 24, 24, 22, 20, 18, 6 (114 reps)

Triceps Finisher (50 reps, alternating arms):
- 1-Arm Reverse Grip Cable Pushdowns:  42.5x 21, 15, 9, 5