Sunday 8.04.19

Upper Body Day A

Warm Up:

Shoulder Circuit:

- Y DB Raises: Skipped

- Rear DB Raises: Skipped

- Rear Delt DB Swings: Skipped

Strength Training:

Shoulder Superset:

- 1-Arm DB High Pulls: Skipped

- 1-Arm Leaning Lateral Raises:  Skipped

Pull/ Push Superset:

- Chest Supported Rows: 25x13, 45x12, 70x11, 90x10, 115x9, 135x 3x8

- Reverse Grip Bench Press: 45x13, 95x12, 120x11, 140x10, 160x9, 180x 3x8

Arms Circuit:

- Flat DB Skull Crushers: 35's x 1x10, 30's x 2x10

- Elbows Out DB Extensions: 35's x 1x10, 30's x 2x10
- Barbell Curls: 75x 3x10

Shoulder Finisher:
Lateral Raise Pyramid (no rest):
- 10x10, 12.5x9, 15x8, 17.5x7, 20x6, 22.5x5, 25x4, 27.5x3, 30x2, 32.5x1, then back to 10