Strength Training:
Vertical Pull/ Push (15:00, one superset every 1:30):
- Assisted Chin Ups: 7x5, 3x4
- Dips: 7x5, 3x4
Horizontal Pull/ Push (15:00, one superset every 1:30):
- Inverted Row: 7x7, 3x6
- Narrow Push Ups: 7x7, 3x6
Arms with Rear Delts(15:00):
- Barbell Curls: 77x 3x10, 76x 2x10
- Incline DB Triceps Extensions: 45's x 3x10, 1x9+ 1, 2x8+2 (elbows out DB extensions to get to 10)
- Band Pull Aparts: Red x 5x10
Shoulders/ Upper Back (15:00):
- Cable Face Pulls: 22.5x 2x10, 21x 3x10
- DB Lateral Raises: 30's x 5x10
- Seated KB Shrugs: 80's x 5x10
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