Sunday 11.01.20

 Warm Up:

- None

Strength Training:

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

- Chin Ups: 1x2, 9x1

- Body Rows: 1x7, 9x6

Rear Delt Complex (1:30 rest):

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

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

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

- Rear Delt Rows: 45x12, 95x11, 116x 3x10

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

- Behind the Back Shrugs: 256x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

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

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (26, 15, 9)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm