Strength Training:
Upper Body Push and Upper Back Superset (every 2:30):
- Close Grip Bench Warm Up Sets: 49x11, 99x9, 139x7, 189x5, 229x3, 279x1
- Close Grip Bench Work Sets: 226x 4x8
- Band Pull Aparts: 10x10
Vertical Push (every 3:00):
- Landmine Presses: 52x 4x10
Triceps and Shoulders (every 3:00):
- Dips: 1x 3x10, 0x 1x10
- DB Lateral Raises: 35’s x 4x10
Triceps: (every 3:00):
- Overhead Triceps Extensions: 93x 2x12, 92x 1x12
- Crossover Cable Pushdowns 50 reps: 17's x 38, 12 (10 seconds rest)
Cardio (20:00 minimum):
- Skipped due to a 14 hour work day.
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