Tuesday 12.21.21

Strength Training:

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

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

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

- Cable Face Pulls: 24x 2x12, 22.5x 2x12

- KB Shrugs: 85's x 2x12, 80's x 2x12

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

- Barbell Spider Curls: 68x 2x10, 67x 3x10

- 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: 1x6, 9x5 (51 reps total)

- Dips: 1x6, 9x5 (51 reps total)