Warm Up:
- None
Strength Training:
Push Superset (every 2:00):
- Dips: 6x6, 4x5
- Push Ups: 6x6, 4x5
- Vacuum Trunk Twists: 10x20
Heavy Triceps with Shoulders (every 2:30):
- Overhead Barbell Extensions: 45x12, 75x11, 91x 4x10
- Single Arm Cable Lateral Raises: 3x12, 4.5x11, 6x 4x10 (each arm)
Moderate Triceps with Shoulders (every 2:30)
- DB Skull Crushers: 40's x 1x12, 35's x 2x12
- Standing DB Lateral Raises: 30's x 1x12, 25's x 2x12
Light Triceps with Shoulders (as little rest as possible):
- Reverse Grip Crossover Cable Pushdowns: 6 x 20, 15, 15
- Seated DB Lateral Raises: 20's x 20, 15, 15
Wrist Roller:
- 50x 5:00
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