Friday 02.10.23

Strength Training:

Upper Body Push and Upper Back Superset (every 2:30):

- Close Grip Bench Warm Up Sets: 52x11, 102x9, 142x7, 192x5, 232x3, 282x1

- Close Grip Bench Work Sets: 227x 3x8, 226x 1x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 53x 3x10, 52x 1x10

Triceps and Shoulders (every 3:00):

- Dips: 2x 2x10, 1x 2x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 94x 2x12, 93x 1x12

- Elbows Out DB Extensions 50 reps: 35's x 39, 11 (10 seconds rest)

Cardio (20:00 minimum):

- Walk/jog with the dog for 2.01 miles in 23:15