Friday 10.13.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 4, 4, 4
- Band Pull Aparts between sets

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

Weighted Dips (3x15):
- 25x 15, 14, 13
- Band Pull Aparts between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 20, 19, 18
- Elbows Out DB Extensions:  35x 20, 19, 18

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