Wednesday 7.10.19

Upper Body Pull De-Load Day

Warm Up:
Upper Back Circuit:

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

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

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

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

Strength Training:
Pull Ups (1:00 rest between sets):

- 0x 7, 7, 6, 3, 3

Chest Supported DB Rows (1:00 between sets):
- 75x 10, 70x 4x10

1-Arm DB High Pulls (1:00 between sets):

- 45x 2x12, 40x 3x12 (each arm)

Cross-Body DB Hammer Curls (1:00 between sets):
- 35x12
- 35x12
- 35x12
- 35x11, 30x1
- 35x10, 30x2

Barbell Spider Curls (1:00 between sets):
- 45x 5x12 (3-second negatives)

Finisher:
KB Swings:
- 70 51 reps unbroken