Thursday 11.05.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated Grip Body Rows (1:00 rest):

- Pull Ups: 1x2, 9x1

- Body Rows: 1x7, 9x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 1x10, 2x9

- Reverse Flys: 5x12, 10x11, 15x 1x10, 2x9

- DB Reverse Swings: 5x12, 10x11, 15x 1x10, 2x9

- 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

Reverse Curls Curls (1:00 rest):
- 67x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (26, 16, 8)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm