Warm Up:
- Dynamic mobility for shoulders
- Standing Press: 45x11, 70x10, 90x9, 110x8, 130x7
- Straight Arm Pulldowns: Blue CS Cordsx 5x10
- Vacuum Trunk Twists: 5x20
Strength Training:
Standing Press (5x6) with Band Pull Aparts (100 reps):
- Press: 150x6, 145x 6, 6, 6, 6
- Band Pull Aparts: Blue Band x 5x20
Dips (4x8) with No Money's (50 reps):
- Dips: 0x 8, 8, 8, 8
- No Money's: Red Band x 13, 13, 12, 12
Shoulder Circuit (3x12 each movement):
- Rear Delt Barbell Rows: 100x 12, 12, 12
- DB Lateral Raises: 25's x 12, 12, 12
- Barbell Front Raises: 45x 12, 12, 12
Overhead EZ Bar Extensions (3x12):
- 90x 12, 12, 12
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