Tuesday 12.07.21

Strength Training:

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

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

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

- Cable Face Pulls: 22.5x 4x12

- KB Shrugs: 80's x 4x12

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

- Barbell Spider Curls: 67x 5x10

- Incline DB Triceps Extensions: 45's x 5x10

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

On the 1:30 for 15:00:

- Assisted Pull Ups: 9x5, 1x4 (49 reps total)

- Dips: 9x5, 1x4 (49 reps total)