Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Assisted Chin Ups: 0x 6x9, 4x8
- Dips: 0x 6x9, 4x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- Chest Supported DB Face Pulls: 45's x 1x10, 40's x 4x10
- Incline DB Y Raises: 20's x 1x10, 15's x 4x10
- DB Lateral Raises: 35’s 5x10
Arms Superset (every 3:00):
- Spider Hammer Curls: 50's x 1x12, 45's x 3x12
- Skull Crushers: 89x 4x12
Triceps Finisher:
- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (29-19-2 with minimal rest)
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