Thursday 9.22.22

Strength Training:

Squat and Rear Delt Superset (every 3:00):

- Safety Bar Squats: 74x10, 114x9, 164x8, 214x7, 254x 4x6

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 77x12, 107x11, 137x10, 167x9, 197x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9, 205x 4x8

Arms Superset:

- Spider Curls: 72x 3x12

- Elbows Out DB Extensions: 50's x 3x12

Triceps Finisher:

- Reverse Cable Pushdowns: 17's x 50 reps (32-18)