Wednesday 12.18.19

Warm Up:
- Seated Press: 45x12, 76x10, 106x8, 136x6
- Pull Ups: 0x 3, 3, 3, 2

Strength Training:
Seated Press and Chin Ups:
- Press: 156x 4x4
- Chin Ups: 0x 3, 3, 3, 2

Band Face Pulls and Seated DB Presses:
- Face Pulls: Green Band x 13, 13, 12, 12
- Presses: 50's x 4x8

Shoulders:
- Band Pull Apart: Red Band x 4x10
- High Pulls: 45/40x 2/8, 40x 2x10
- Press: 45/40x 2/8, 40x 2x10
Then...
- DB Lateral Raises: 15's x 45 reps unbroken

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 45 reps unbroken
- Barbell Spider Curls: 15x 50 reps unbroken (add a pound each week)