Monday 07.31.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 310x3, 280x6, 250x9, 220x12

- Cable Face Pulls: 63x 4x10, 60x 6x10

- No Moneys: 6x10 (after warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 46x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Reverse Grip Cable Pushdowns: 37x 2x12, 33x 1x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 24 reps

Cardio (300 calories minimum):

- None