Friday 12.06.19

Warm Up:
- Dips: 0x9, 10x8, 20x7, 30x6, 40x5
- Chest Supported DB Rows: 15's x 13, 25's x 12, 35's x 11, 45's x 10, 55's x 9
- Band Pull Aparts: Red Band x 5x10

Strength Training:
Weighted Dips (4x4), Chest Supported DB Rows (4x8) and Band Pull Aparts:
- Dips: 50x 4x4
- Rows: 65's x 4x8
- Pull Aparts: Red Band x 4x10

Dips (4x8), Barbell Rows (4x8) and Band Pull Aparts:
- Dips: 5x 3x8, 0x 1x8
- Rows: 65's x 4x8
- Pull Aparts: Red Band x 4x10

Shoulders Circuit:
- 1-Arm DB High Pulls: 40x 3x10 each arm
- 1-Arm DB Presses: 40x 3x10 each arm
- 1-Arm DB Lateral Raises: 25x 3x10 each arm

Arms Superset:
- Overhead Triceps Extensions: 75x 3x12
- Lean Away DB Curls: 35 x 3x12 each arm

Arms Finisher:
- Decline Skull Crushers: 45x 44 reps unbroken
- DB Hammer Curls: 20's x 44 reps unbroken