Thursday 11.02.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 5, 4
- Band Pull Aparts between sets

Weighted Dips (3x10):
- 45x 10, 10,10
- Band Pull Aparts between sets

Triceps Superset (3x15):
- Skull Crushers: 80x 15, 15, 15
- Elbows Out DB Extensions:  35x 15, 15, 15
- Band Pull Aparts between sets

Shoulder Superset (rest equal to hold time):
- DB Lateral Raises:  30x 16, 16, 15
- Barbell Overhead Hold:  60x :48, :48, :45

Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 22, 22, 22