Monday 11.09.20

  Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (1:00 rest):

- Chin Ups: 2x2, 8x1

- Body Rows: 2x7, 8x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 10, 10, 9

- Reverse Flys: 5x12, 10x11, 15x 10, 10, 9

- DB Reverse Swings: 5x12, 10x11, 15x 10, 10, 9

- Rear Delt Rows: 45x12, 95x11, 117x 3x10

Traps/ Upper Back Superset (1:30 rest):

- Barbell Shrugs: 257x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Barbell Curls (1:00 rest):
- 77x 3x12

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (27, 17, 6)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm