Sunday 10.15.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Shoulder Press and Weighted Chin Ups Superset (3x5):
- SP:  45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 4, 3, 3
- WCU:  0x 5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 3, 3

DB Press and Wide Grip Pull Ups Superset (3x10):
- DBP:  65x 10, 9, 9, 2
- WGPU:  0x 10, 10, 9, 1

Seated BTN Military Press and Parallel Grip Lat Pulldown Superset (3x15):
- MP:  115x 14, 14, 14, 3
- LPD:  165x 14, 14, 14, 3

Wide Grip Front Raise and DB Lateral Raise Superset (3x15):
- WGFR:  50x 15, 15, 15
- DBLR:  35x15, 30x15, 25x15

DB Overhead Extensions and Seated DB Curls Superset (3x15):
- DBOE:  35x 15, 15, 15
- SDBC:  35x 15, 15, 15

Reverse Grip Pushdowns and Reverse Cable Curls Superset (3x25):
- RGP:  110x 25, 25, 25
- RCC:  50x 25, 25, 40x 25