Sunday 6.30.19

Upper Body Push Day

Warm Up:
- DB Cuban Press: 5's x 12, 10's x 11, 15's x 10, 20's x9
- Hammer Strength Bench Press:  50x12, 90x11, 14x10, 180x9

Strength Training:
Band Pull Aparts (4x16) and  Hammer Strength Bench Press (4x8):
- Band Pull Aparts:  Red Band x 4x16
- Hammer Strength Bench:  230x 4x8 (go up 2 pounds next week)

DB Lateral Raise and Hammer Strength Shoulder Press (4x10):
- Lateral Raises:  27.5's x 10, 25's x 3x10
- Hammer Strength Press:  120x 4x10

DB Lateral Raises and Hoist Dip Machine (4x12):
- Lateral Raises:  22.5's x 4x12
- Dip Machine:  12x 4x12

Single Arm Reverse Grip Cable Pushdowns (4x14):
- 50x 2x14, 47.5 x 14, 45x 14 (each arm)

Conditioning:
- KB Swings:  70x 50 reps unbroken
- Lateral Elliptical Machine:  10:00 (level 15, stay there)