Warm Up:
Single Arm Shoulder Warm Up:
- DB High Pull: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x6
- DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x6
Strength Training:
Push/ Pull Superset:
- Close Grip Bench Press: 45x13, 95x12, 135x11, 165x10, 195x9, 215x 8, 8, 7, 6, 5
- DB Chest Supported Rows: 70's x 3x10, 65's x 7x10
Arms Superset:
- Overhead Barbell Triceps Extensions: 80x 1x10, 75x 4x10
- Barbell Curls: 80x 1x10, 75x 4x10
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