Wednesday 12.04.19

Warm Up:
- Seated Press: 45x12, 75x10, 105x8, 135x6
- Pull Ups: 0x 3, 3, 2, 2
- Ring Face Pulls: 4x10

Strength Training:
Seated Press, Chin Ups and Ring Face Pulls:
- Press: 155x 4x4
- Chin Ups: 0x 3, 3, 2, 2
- Ring Face Pulls: 4x10

1-Arm DB High Pulls and 1-Arm DB Press:
- High Pulls: 50x 4x8 each arms
- Press: 50x 4x8 each arm

Shoulders Circuit:
- Rear Delt DB Raises: 20's x 3x10
- Rear Delt Swings: 20's x 3x10
- DB Lateral Raises: 20's x 3x10

Arms Superset:
- Decline KB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35x 3x12 each arm

Arms Finisher:
- Elbows Out DB Extensions: 30's x 44 reps unbroken
- Barbell Curls: 45x 44 reps unbroken