Sunday 4.11.21

Strength Training:

Warm Up:

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

- Reverse Grip Pushdowns: Blue CS Cords x 15, 14, 13, 12

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

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

Landmine Presses and Landmine High Pulls (on the 2:00):

- Presses: 0x11, 10x10, 20x9

- High Pulls: 0x11, 10x10, 20x9

Work Sets:

Landmine Presses and Landmine High Pulls (on the 2:30):

- Presses: 30x 5x8

- High Pulls: 30x 5x8 (add 1 pound each week)

Traps and Upper Back Superset (on the 2:30):

- 1-Arm Landmine Shrugs: 65x 5x10 (each arm)

- DB Face Pulls: 30's x 5x10

Arms Superset (on the 2:30):

- Cambered Bar French Press: 70x 4x12

- Barbell Curls: 70x 4x12

Shoulders Finisher:

- Left Side Landmine Shoulder Raises: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Right Side Landmine Shoulder Raises: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1