Wednesday 3.21.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
1-Arm DB Spider Curl w/Super Fat Gripz and Seated Overhead Barbell Extensions (3x8):
- Curls:  20x 14, 25x 12, 30x 10, 35x, 8, 8, 7
- OHE:  45x14, 65x 12, 85x10, 105x 8, 8, 8 (107.5 next week)
- Hand X Band Extensions between sets

Incline Hammer Curls w/Fat Gripz and Overhead Elbows Out Extensions w/Fat Gripz (3x10):
- Curls:  35x 10, 10, 10
- EODBE:  35x 10, 10, 10
- Hand X Band Extensions between sets

Reverse Curls w/EZ Bar and Reverse Grip Band Pushdowns (3x12):
- Curls:  75x 12, 12, 12
- Pushdowns:  Orange CS Cord x 12, 12, 12
- Hand X Band Extensions between sets

Shoulders Giant Set (3x12):
- Barbell Over and Backs:  45x 12, 12, 12 (stay at these weights)
- DBl Front Raises:  20x 12, 12, 12
- DB Rear Delt Raises:  20x 12, 12, 12
- DB Lateral Raises:  20x 12, 12, 12

Core and Calves Superset:
- Barbell Serratus Crunches:  95x 13, 13, 13
- Standing Calf Raises:  0x 21, 21, 21