Warm Up:
Crossover Symmetry:- 1 Round of Activation
- 1 Round of Iron Scap
Strength Training:
Shoulder Complex:
- DB Y Raises: 15x 1x9, 2x8
- Reverse Flys: 15x 1x9, 2x8
- DB Reverse Swings: 15x 1x9, 2x8
- Rear Delt Rows: 113x 3x10
Reverse Curls Curls:
- 63x 3x12
Pull Ups and Supinated Grip Body Rows:
- Pull Ups: 0x 2x2, 3x1
- 63x 3x12
Pull Ups and Supinated Grip Body Rows:
- Pull Ups: 0x 2x2, 3x1
- Rows: 1x7, 4x6
Behind the Back Shrugs:
- 253x 3x10
Behind the Back Shrugs:
- 253x 3x10
Forearm Levers (3x 8-12):
- 6.25 x 3x9 each arm
Biceps Finisher:
- Spider Zottman Curls: 8's x 50 reps unbroken
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