Warm Up:
Crossover Symmetry:
- 1 Round of Activation
- 1 Round of Iron Scap
Strength Training:
Pull Ups and Supinated Grip Bady Rows:
- Pull Ups: 10x1
- Body Rows: 10x6
Upper Back/ Rear Delt Complex:
- DB Y Raises: 15x 3x9
- Reverse Flys: 15x 3x9
- DB Reverse Swings: 15x 3x9
- Rear Delt Rows: 115x 3x10
Behind the Back Barbell Shrugs:
- 255x 3x12
Reverse Curls Curls:
- 65x 3x12
- 65x 3x12
Biceps Finisher:
- Barbell Spider Curls: 35x 50 (25, 15, 10)
Forearm Levers (3x 8-12):
- 6.25 x 2x10, 1x9 each arm
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