Monday 7.29.19

Upper Body Day C

Shoulder Warm Up Circuit:
- DB Y Raises: 5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- Rear Delt Raises:   5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- Rear Delt Swings:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Face Pulls:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Cuban Presses:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Lateral Raises:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7

Strength Training:
1-Arm DB High Pulls and Dip Warm Ups:
- High Pulls: 45x13, 50x 12, 55x11, 60x10, 65x9
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9

Chin Ups, Fat Man Chin Ups, Weighted Dips, and Dips:
- Chin Ups/ Fat Man Chin Ups: 4/4, 4/4, 4/4, 3/5, 2/6
- Weighted Dips/ Unweighted Dips:  25x 6/2, 5/3, 4/4, 3/3, 2/6

Arms Superset:
- Crossbody Hammer Curls: 35x 2x10, 30x 3x10 (one arm at a time)
- Decline KB Skull Crushers: 35's x 5x10