Warm Up:
- Ring Face Pulls: 10x10
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
Strength Training:
1-Arm Landmine Presses and DB Lateral Raises:
- Landmine Press: 75x 1x10, 70x 5x10
- DB Lateral Raises: 30's x 1x10, 25's x 5x10
Dips:
- Warm Ups: 0x5, 15x4, 25x3, 35x2, 45x1 (3 second negatives)
- Work Sets: 5x 1x10, 0x 4x10
Triceps Superset:
- Incline DB Skull Crushers: 30's x 4x12
- Elbows Out DB Extensions: 30's x 4x12
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