Saturday 9.26.20

Warm Up:

Shoulder Circuit:
- DB Y Raises: 5's x 11, 8's x 10, 10's x 9 
- DB Reverse Flys:5's x 11, 8's x 10, 10's x 9

- DB Rear Delt Swings: 5's x 11, 8's x 10, 10's x 9

- DB Lateral Raises: 5's x 11, 8's x 10, 10's x 9

Strength Training:

Shoulders:

- DB Y Raises:12's x 3x8 
- DB Reverse Flys: 12's x 3x8

- DB Rear Delt Swings: 12's x 3x8

- DB Lateral Raises: 12's x 3x8

Arms Superset #1:
- Overhead Triceps Extensions: 45x 11, 65x 10, 85x 9, 96x 8, 7, 7
- Crossbody Hammer Curls: 25's x 11, 30's x 10, 35's x 9, 40's x 8, 7, 7

Arms Superset #2:
- Incline Elbows Out DB Extensions: 50's x 10, 9, 9
- Barbell Spider Curls: 65x 10, 9, 9

Arms Finisher:
- Reverse Grip Cable Extensions: Blue CS Cord: 18, 18, 14

- Barbell Reverse Curls: 45x 18, 18, 14

* alternate between lifts with no rest