Saturday 1.23.21

Warm Up:

Shoulder Circuit and Close Grip Bench Press Warm Up (on the 3:00):

- Prone Y Raises: 5x 3x10

- Rear Delt Flyes" 5x 3x10

- Prone External Rotations: 5x 3x10

- Bench Press: 45x11, 95x10, 135x9

Strength Training:

Close Grip Bench Press and Banded "No Money's" (on the 2:30):

- Bench Press: 185x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- DipsL: 1x9, 4x8

- Pull Aparts: Red Band x 5x10

Single Arm DB High Pull and DB Press Superset (Both lifts left, then both right, on the 3:00):

- DB High Pulls: 35x 4x12

- DB Press: 35 x 4x12

Overhead Triceps Extensions and DB Lateral Raises (on the 2:00):

- Triceps Extensions: 80x 4x12

- Lateral Raises: 25's x 4x12

Reverse Grip Crossover Cable Pushdowns (50 reps, minimal rest):

- Blue CS Cords x 20, 16, 14

Finisher:

- KBS: 70 x 60 reps unbroken