Thursday 11.12.20

 Warm Up:

- None

Strength Training:

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

- Pull Ups: 2x2, 8x1

- Body Rows: 2x7, 8x6

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

- Behind the Back Shrugs: 257x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Rear Delt Complex (1:30 rest):

- Rear Delt Rows: 117x 3x12

- Reverse Flys: 15x 3x12

- DB Reverse Swings: 15x 3x12

Reverse Curls Curls (1:00 rest):
- 68x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (27, 17, 6)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm