Friday 2.12.21

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x 3x10

- Rear Delt Flyes: 5x 3x10

- Prone DB External Rotations: 5x 3x10

Strength Training:

Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 1x7, 4x6

- VTT: 5x20

Supinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 1x9, 4x8

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Prone DB Face Pulls: 35's x 1 and 30's x9, 30's x 4x10

- Rear Delt DB Swings: 35's x 1 and 30's x9, 30's x 4x10

Single Arm Barbell Suitcase Shrugs (on the 2:00):

- 101x 4x12 (each Arm)

Hammer Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Barbell Spider Curls (50 reps, minimal rest):

- 35x 20, 16, 14