Wednesday 7.31.19

Upper Body Day D

Warm Up:

Shoulder Circuit:

- Y DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear Delt DB Swings: 5x14, 10x13, 15x12, 20x11

Strength Training:

Shoulder Superset:

- 1-Arm DB High Pulls: 50x 4x10

- 1-Arm Leaning Lateral Raises:  20x 4x10

Pull/ Push Superset:

- Chest Supported DB Rows: 60x 10x10 (65's next week)

- Bench Press: 45x13, 95x12, 115x11, 135x10, 185x9, 225x 6, 6, 6, 5, 5 (205 next week for 8's)

Arms Superset:

- KB Spider Curls:  26x 5x10

- Barbell Skull Crushers:  75x 5x10