Strength Training:
Vertical Pull/ Push (15:00, one superset every 1:30):
- Assisted Pull Ups: 7x5, 3x4
- Dips: 7x5, 3x4
Horizontal Pull/ Push (15:00, one superset every 1:30):
- Supinated Grip Inverted Row: 7x7, 3x6
- Narrow Push Ups: 7x7, 3x6
Arms (15:00):
- Barbell Spider Curls: 67x 4x10, 66x 1x10
- Lying DB Triceps Extensions: 50's x 4x10, 1x9 (elbows out DB extensions to get to 10)
Shoulders/ Upper Back (15:00):
- Ring Face Pulls: 5x10
- DB Lateral Raises: 30's x 5x10
- DB Shrugs: 75's x 5x10
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