Saturday 7.27.19

Upper Body Day B

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 Reverse Grip Bench Press Warm Ups:
- High Pulls: 45x13, 50x 12, 55x11, 60x10, 65x9
- Reverse Grip Bench Press: 45x13, 95x12, 115x11, 135x10, 155x9

Chest Supported Row Warm Ups and Reverse Grip Bench Press Work Sets:
- Chest Supported Rows: 45x13, 70x 12, 90x11, 115x10, 135x9
- Reverse Grip Bench Press:  175x 5x8

Chest Supported Row Work Sets and Dips:
- Chest Supported Rows: 160x 5x8
- Dips:  0x 5x8

Arms Circuit:
- Flat DB Skull Crushers: 30's x 5x10
- Flat Elbows Out Extensions:  30's x 5x10
- Barbell Curls: 80x 2x10, 70x 3x10