Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation
Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press: 70x9, 120x 8, 160x 7, 210x 5, 5, 5
- Pull Ups: 0x 7, 7, 7
- Parallel Grip Chin Ups: 0x 7, 7, 7
Standing Barbell Press (3x8) with Chin Ups:
- Press: 160x 7, 7, 7
- Chin Ups: 0x 7, 7, 6
Arnold Press (3x10) with Ring Rows:
- Press: 65x 8, 8, 8
- Ring Rows: 0x 13, 13, 12
Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs: 300x 11, 11, 11
- High Pulls: 35x 15, 15, 14
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