Thursday 9.30.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 1x10, 19.5 x 4x10

- Barbell Wide Grip Front Raises: 46x 1x10, 45 x 4x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 1x10, Orange x 4x10

- Rear Delt Barbell Row: 100 x 5x10 (go up by 1 pound each week)

- Seated Lateral Raises: 30's x 1x10, 25's x 4x10

Arms (15:00):

- Barbell Curls: 75 x 5x10 (go up by 1 pound per set, each week)

- Lying DB Triceps Extensions: 45's x 1x10, 40's x 4x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 5x4, 5x3 (35 reps total)

- Dips: 5x4, 5x3 (35 reps total)

- Vacuum Trunk Twists: 10x20