Warm Up:
- None
Strength Training:
Push Superset (every 2:00):
- Dips: 5x6, 5x5
- Push Ups: 5x6, 5x5
- Vacuum Trunk Twists: 10x20
Heavy Triceps with Shoulders (every 2:30):
- Overhead Barbell Extensions: 45x12, 75x11, 90x 4x10
- Single Arm DB Lateral Raises: 20x12, 25x11, 30 x 4x10 (each arm)
Moderate Triceps with Shoulders (every 2:30)
- DB Skull Crushers: 35's x 3x12
- Standing DB Lateral Raises: 25's x 3x12
Light Triceps with Shoulders (as little rest as possible):
- Crossover Cable Pushdowns: Blue CS Cords x 20, 15, 15
- Seated DB Lateral Raises: 20's x 20, 15, 15
Wrist Roller:
- 45x 5:00
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