Thursday 9.21.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 3, 2, 2, 2, 2
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 8, 7, 6
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 14, 12, 5
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 20, 18, 16, 6
- Elbows Out DB Extensions:  35x 20, 18, 16, 6

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 19, 19
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 21, 4