Monday 06.19.23

Strength Training:

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

- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 310x2, 249x 3x8

- Chest Supported Barbell Rows: 196x 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 3x10, 57x 2x10

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

- Band Pull Aparts: 5x10

Arms and Rear Delts (every 3:45):

- Elbows Out DB Extensions: 60’s x 1x12, 55's x 3x12

- Cable Curls: 33's x 3x12, 30's x 1x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.76 miles in 38:24 (419 calories)