Monday 7.15.19

Upper Body Push De-Load Day

Warm Up:

- Victory Raises:  5's x15, 10's x14, 15's x13, 20's x 12, 25's x 11
- Reverse Grip Bench Press: 45x9, 95x7, 135x5, 185x3, 225x1

Strength Training:

Overhead DB Lateral Raises and Reverse Grip Bench Presses:

- Overhead Lateral Raises:  25's x 2x10, 20's x 3x10
- Reverse Grip Bench Press:  170x 5x10

DB Lateral Raises and Dips:

- Lateral Raises:  30's x 2x10, 25's x 3x10

- Dips:  0x 5x10

Triceps Superset:
- Decline KB Skull Crushers:  35's x 5x10
- Elbows Out DB Extensions:  35's x 5x10

Triceps and Rear Delt Finisher:
- Reverse Grip Pushdowns:  Blue CS Cords x 5x10 (5-second reps)
- Band Pull Aparts:  Red Band x 5x20