Monday 06.12.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:00):

- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 305x2, 248x 3x8

- Chest Supported Barbell Rows: 195x 10x10

- Band Pull Aparts: 5x10 (paired with the last 5 push/pull supersets)

Upper Back and Shoulders Circuit (every 3:00):

- Cable Face Pulls: 60x 2x10, 57x 3x10

- DB Lateral Raises: 40's x 2x10, 35’s x 3x10

- Band Pull Aparts: 5x10

Arms and Rear Delts (every 3:45):

- Elbows Out DB Extensions: 55's x 4x12

- Cable Curls: 33's x 2x12, 30's x 2x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.09 miles in 28:56 (308 calories)