Thursday 4.27.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press/ Supinated Grip Bench Press:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of bench)

Close Grip Bench Press (3x5):
- 260x 5, 5, 5 (265 next week)
- Band Pull Aparts:  10, 10, 10 (one set after each set of bench)

Overhead Press (5x10):
- 112.5x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of presses)

Arms and Shoulders Super Set (50 reps of each):
- Elbows Out DB Extensions:  50x 18, 14, 11, 7 (3-count negatives)
- Iso-Lateral DB Raises:  15x 13, 13, 12, 12

Band Reverse Grip Tricep Pushdowns (55 reps):
- Orange CS Bands x 26, 19, 10 (60 reps next week)