Thursday 12.16.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 1x12, 22.5x 3x12

- Shrugs: 85's x 1x12, 80's x 3x12

Arms (every 3:00 for 15:00):

- Barbell Curls: 78x 2x10, 77x 2x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Inverted Rows: 10x7 (70 reps total)

- Push Ups: 10x7 (70 reps total)