Sunday 6.18.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 55x 10, 60x 9, 65x 8, 70x 7, 75x 6, 80x 4, 4, 3, 2, 2
- Band Face Pulls with Pull Aparts:  10, 9, 8, 7, 6, 4, 4, 3, 2, 2

Standing Barbell Shoulder Press (3x10 or 30 reps):
- 140x 10, 10, 9, 1
- Band Face Pulls with Pull Aparts:  10, 10, 9, 1

Overhead Barbell Tricep Extensions (3x15 or 45 reps):
- 100x 14, 13, 13, 5
- Band Face Pulls with Pull Aparts:  14, 13, 13, 5

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 9, 9, 2
- DB Cuban Presses:  20x 10, 9, 9, 2
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 9, 9, 2

Triceps Superset (3x15 or 45 reps):
- Skull Crushers:  70x 12, 13, 13, 6 (3-second negatives)
- Close Grip Bench Press:  70x 13, 13, 13, 6

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- 55x 15, 14, 13, 12, 6