Wednesday 7.12.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 50x 10, 100x 9, 140x 8, 190x 7, 230x 6, 280x 4, 4, 4, 3
- Band Face Pull with Pull Aparts:  Green and Orange x 10, 9, 8, 7, 6, 4, 4, 4, 3

Weighted Dips (3x10 or 30 reps):
- 50x 9, 9, 9, 3
- Band Face Pulls with Pull Aparts:  9, 9, 9, 3

Triceps Superset (3x15 or 45 reps):
- Elbows Out DB Extensions:  55x 14, 13, 13, 5 (3-count negatives)
- Neutral Grip DB Bench Press:  55x 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:  25x 7, 7, 6, 6, 4
- DB Cuban Presses:  25x 7, 7, 6, 6, 4
- Eccentric Mechanical Advantage Lateral Raises:  25x 7, 7, 6, 6, 4

Reverse Grip Band Pushdowns (60 reps):
- Orange CS Bands x 30, 15, 10, 5