Thursday 8.03.17

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 5, 5, 4, 1
- Band Face Pulls between sets

Slingshot Bench Press (3x10 or 30 reps):
- 280x 10, 10, 8, 2
- Band Face Pulls between sets

Weighted Dips (3x15 or 45 reps):
- 25x 15, 14, 10, 6
- Band Face Pulls between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 18, 16, 6
- Elbows Out DB Extensions:  30x 20, 18, 16, 6

Shoulder Finisher:
- DB Lateral Raises:  25x 16, 16, 16
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00