Monday 07.10.23

Strength Training:

Push and Upper Back Superset #1(every 3:00):

- Bench Press: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 300x4, 270x7, 240x11, 210x15

- Cable Face Pulls: 63x 2x10, 60x8x10

Push and Upper Back Superset #2 (every 3:00):

- Dipsx 3x 4x10

- Band Pull Aparts: 4x10

Push and Upper Back Supperset #3 (every 3:00):

- 1-Arm Landmine Presses: 45x 3x12

- Band Pull Aparts: 1x14, 2x13

Triceps and Shoulders Isolation (every 3:00):

- Cable Pushdowns: 33's x 3x12

- Seated DB Lateral Raises: 35's x 3x12

Triceps Finisher (1 set to failure):

- Bodyweight Skull Crushers @ Hole 18: 20 reps

Cardio (300 calories minimum):

- None