Friday 4.16.21

Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:00):

- Reverse Grip Crossover Cable Pushdowns: 4.5 x15, 6 x14, 7.5 x13, 9 x12

- Band Pull Aparts: Red Band x 15, 14, 13, 12

- Seated DB Lateral Raises: 10's x15, 15's x14, 20's x13, 25's x12

Close Grip Bench Press and Ring Rows Warm Up Sets (on the 2:00):

- Bench x 52x11, 102x10, 142x9

- Rows x 11, 10, 9 (floor, 18" box, 24" box)

Work Sets:

Close Grip Bench Press and Ring Rows  (on the 2:30):

- Bench 192x 5x8

- Rows: 5x8 (30" box)

Traps, Upper Back, and Triceps Triset (on the 2:30):

- Overhead Barbell Shrugs: 135x 5x10

- Rope Face Pulls: 18 x 5x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Cambered Bar Skull Crushers: 75 x 4x12

- Seated DB Hammer Curls: 35's x 4x12

Shoulders Finisher:

- Left Side Lean-Away DB Lateral Raises: 15x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Right Side Lean-Away DB Lateral Raises: 15x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1