Tuesday 3.16.21

Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

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

- Chin Ups: 1x8, 4x7

- VTT: 5x20

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

- Rows: 1x10, 4x9

- VTT: 5x20

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

- Rear Delt DB Swings: 35's x 3x10, 30's x 2x10

- Low Cable Face Pulls: 9's x 5x10

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

- 62x 4x12 (each Arm)

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

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (50 reps each lift, alternate with no rest):

- Reverse Spider Curls: 31x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Overhead Front Raises: 36x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1