Thursday 9.14.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 5, 5, 5
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 10, 9, 6, 5
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 13, 12, 6
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 19, 17, 15, 9
- Elbows Out DB Extensions:  35x 19, 17, 15, 9

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 19, 18
- 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, 20, 5