Tuesday 2.23.21

 Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x 2x10, 10x 1x10

- Rear Delt Flyes: 5x 2x10, 10x 1x10

- Prone DB External Rotations: 5x 2x10, 10x 1x10

Strength Training:

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

- Chin Ups: 3x7, 2x6

- VTT: 5x20

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

- Rows: 3x9, 2x8

- VTT: 5x20

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

- Prone DB Face Pulls: 35's x 3 amd 30's x7, 30's x 4x10

- Rear Delt DB Swings: 35's x 3 amd 30's x7, 30's x 4x10

Single Arm Barbell Suitcase Shrugs (on the 2:30):

- 103x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Reverse Spider Curls (50 reps, minimal rest):

- 30x 21, 16, 13 (stay at this weight)