Thursday 11.16.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 60x10, 110x9, 150x 8, 200x7, 240x6, 290x 5, 5, 5
- Band Face Pulls:  Green x 10, 9, 8, 7, 6, 5, 5, 5

Weighted Dips (3x10):
- 50x 9, 8, 7, 6
- Band Face Pulls:  Green x 9, 8, 7, 6

Triceps Superset (3x15):
- Skull Crushers: 85x 13, 13, 13
- Elbows Out DB Extensions:  40x 13, 13, 13
- Band Face Pulls:  Green x 13, 13, 13

Shoulder Superset (3x10 each):
- Iso-Lateral DB Lateral Raises:  25x 8, 7, 6, 5, 4
- DB Lateral Raises:  25x 8, 7, 6, 5, 4

Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 23, 23, 23