Thursday 8.30.18

De-load workout at the hotel gym...
Bulgarian Split Squats with Band Pull Aparts:
- Split Squats:  0x10, 5x9, 10x8, 15x7, 20x6, 25x5, 30x4, 35x3, 40x2, 45x1
- BPA's:  Blue Band x 10x20

KB Swings and KB Goblet Squats (50 reps each):
- Swings:  40x10, 50x10, 60x10, 70x10, 80x10
- Squats:  40x10, 50x10, 60x10, 70x10, 80x10

Shoulder Tri-sets (50 reps each):
- Band Face Pulls:  Green Band x 5x10
- DB Lateral Raises:  25x 5x10
- Arnold Presses:  50x 5x10

Machine Chest Press and Low Band Face Pulls (50 reps each):
- Press:  worked up to the whole stack in 5 sets
- Face Pulls:  Green Band x 5x10

Triceps Tri-sets (50 reps each):
- DB Skull Crushers:  40x10, 35x 2x10, 30x2x10
- Elbows Out DB Extensions:  Same as skull crushers
- Reverse Grip Single Arm Cable Pushdowns:  40x 5x10 each arm

Shoulder Finisher:
DB Lateral Raise with holds at the top:
- 15x 1 rep with 1 second hold, rep two with 2 second hold, rep 3 with 3 second hold, etc up to 6 and back down.
- 15x up to 5 and back down
- 15x up to 4 and back down