Sunday 6.23.19

Upper Body Push Day

Warm Up:
- DB Cuban Press: 10's x 13, 12.5's x 12, 15's x 11, 17.5's x 10, 20's x 9
- DB Lateral Raises: 10's x 13, 12.5's x 12, 15's x 11, 17.5's x 10, 20's x 9
- Hammer Strength Shoulder Press:  50x13, 70x12, 90x11, 110x10, 130x9

Strength Training:
Cuban Press, Lateral Raise, Hammer Strength Press Circuit (4x8):
- DB Cuban Press:  22.5's x 8, 8, 8, 8
- DB Lateral Raise:  22.5's x 8, 8, 8, 8
- Hammer Strength Press:  140x 8, 8, 8, 8

Lateral Raise and Hammer Strength Bench Press (4x10):
- DB lateral Raises:  25's x 10, 10, 10, 10, 10
- Hammer Strength Bench:  230x 10, 10, 10, 10

Band Pull Aparts and Hoist Dip Machine (4x12):
- Band Pull Aparts:  Red Band x 12, 12, 12, 12
- Dip Machine:  12x12, 11x12, 10x 12, 12

Single Arm Reverse Grip Cable Pushdowns (4x14):
- 50x 14, 14, 45x 14, 14 (each arm)

Conditioning:
Eliptical Machine:
- 10:00 of forward pedaling (2:00 at level 18, 3:00 at level 17, and 5:00 at level 16)