Saturday 5.06.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 20x 4, 40x 3, 55x 2, 70x 1, 35x 4, 4, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 180x 9, 9, 9

Dips (10 sets, increasing by 5 reps each week):
- 6x 12 and 4x 11 (116 reps, done in between the first 10 sets of back work)

Straight Arm Pull Downs (3x10):
- 60x 10, 10, 10

DB Shrugs (3x 14-15):
- 130x 14, 14, 14

Hammer Curls w/ Fat Gripz (50 reps):
- 40x 15, 14, 13, 8

Push Ups (10 sets, increasing by 5 reps each week):
- 6x 12, 4x 11 (116 reps, done in between sets of pull downs, shrugs, and curls)

Barbell Curls (50 reps):
- 60x 16, 15, 13, 6

Cable Lateral Raises (50 reps):
- 25x 17, 15, 13, 5 (superset with face pulls)

Cable Face Pulls (50 reps):
- 135x 17, 15, 13, 5 (superset with lateral raises)

Reverse Grip Tricep Pushdowns (50 reps):
- 110x 20, 15, 10, 5