Wednesday 7.03.19

Upper Body De-Load Day

Shoulders Circuit:

- Victory Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6

- Lateral Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6

- Y Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6

- Rear Delt Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6

- Rear Delt Swings: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6

- Rear Delt Rows: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6

Arms Circuit:

- Incline DB Skull Crushers: 25's x 1-2-3-4-5-6 (alternating with elbows out extensions)

- Elbows Out Extensions: 25's x 1-2-3-4-5-6

- KB Spider Curls: 26's x 15

- DB Skull Crushers:  30's x 1-2-3-4-5

- Elbow Out Extensions:  30's x 1-2-3-4-5

- KB Spider Curls:  26's x 15

- DB Skull Crushers:  35's x 1-2-3-4

- Elbows Out Enstensions: 35's x 1-2-3-4

- KB Spider Curls:  26's x 15

- DB Skull Crushers: 40's x 1-2-3

- Elbows Out Extensions:  40's x 1-2-3

- KB Spider Curls:  26's x 15

- DB Skull Crushers:  35's x 1-2-3-4
- Elbows Out Enstensions: 35's x 1-2-3-4
- KB Spider Curls:  26's x 15
- DB Skull Crushers:  30's x 1-2-3-4-5
- Elbow Out Extensions:  30's x 1-2-3-4-5
- KB Spider Curls:  26's x 15
- DB Skull Crushers: 25's x 1-2-3-4-5-6
- Elbows Out Extensions: 25's x 1-2-3-4-5-6
- KB Spider Curls: 26's x 15

Push/Pull Circuit:
- Hammer Strength Bench Press:  180x 10-9-8-7-6-5-4-3-2-1 (alternating with rows)
- Chest Supported DB Rows:  75's x 10-9-8-7-6-5-4-3-2-1