Friday 1.12.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static Stretching for pecs, lats, and t-spine
- Crossover Symmetry Activation

Strength Training:
Push Press and Incline DB Curls Superset:
- Push Press:  50x 4/4, 100x 3/3, 140x 2/2, 190x 1/1, 230x 0/1, 190x 5, 4, 4
- Incline DB Curls:  15x15, 20x14, 25x13, 30x12, 35x11, 40x 10, 9, 9

Standing Press and Reverse Curls Superset:
- Press:  140x 10, 9, 9
- Reverse Curls:  75x 15, 14, 14

Arnold Press and DB Hammer Curls Superset:
- Arnold Press:  50x 15, 14, 14
- Hammer Curls:  30x 20, 19, 19

Shoulders Superset (60 reps of each):
- DB Lateral Raises:  30x 10, 9, 8, 7, 6, 5, 5, 5, 5
- ATYT:  Yellow CS Cord x 10, 9, 8, 7, 6, 5, 5, 5, 5