Saturday 7.17.21

Warm Up (2:00):

- Band Pull Aparts: Orange x 3x10
- Supinated Grip Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10

Strength Training:

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x13, 58x12, 68x11, 78x 3x10

- Single Arm DB Curls: 25x13, 30x12, 35x11, 40x 1x10, 35x 2x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 78 x 3x12

- Single Arm DB Hammer Curls: 40x 1x12, 35 x 2x12

Arms Superset #3 (3:00):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 48x 3x15

Shoulders and Triceps Finisher (as little rest as possible):

- Seated DB Lateral Raises: 25's x 50 reps (15, 14, 11, 10)

- Push Ups: 50 reps (matched sets of reps of lateral raises)