Warm Up:
- Dynamic mobility for shoulders and spine
- Crossover Symmetry Activation
Strength Training:
Vertical Push and Pull Superset #1 (3x5):
- Push Press: 45x5, 95x4, 135x3, 185x2, 225x1, 185x 5, 5, 5
- Weighted Chin Ups: 0x5, 25x4, 50x3, 75x2, 100x1, 50x 5, 4, 4
Vertical Push and Pull Superset #2 (3x10):
- Shoulder Press: 135x 10, 10, 10
- Pull Ups: 0x 10, 8, 7
Upper Back Superset (3x15):
- Trap Bar Shrugs: 262.5x 15, 14, 14
- Band Face Pulls: Green+Red x 15, 14, 14
Shoulder Shocker Circuit:
- Front Plate Raises: 35x 10, 9, 8
- DB Cuban Press: 20x 10, 9, 8
- DB Lateral Raise: 20x 10, 9, 8
- Band Pull Apart: Red x 30, 27, 24
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.