Strength Training:
Push and Shoulders Superset #1 (every 2:30):
- Landmine Presses: 2x12, 12x11, 22x10, 32x9, 42x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Push and Shoulders Superset #2 (every 2:30):
- Dips: 4 x 5x10
- DB Y Raises: 20's x 5x10
Push and Shoulders Superset #3 (every 2:30):
- Weighted Push-Ups: 14x 5x12
- DB Lateral Raises: 35's x 1x12, 30's x 4x12
Triceps (every 2:30):
- Overhead Triceps Extensions: 83x 4x12
Triceps Finishers (minimal rest):
- Single Arm Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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