Wednesday 08.30.23

Strength Training:

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

- Bench: 50x7, 100x6, 140x5, 190x4, 230x3, 280x2, 320x1, 290x4, 260x7, 250x10

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

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

- Landmine Presses: 48 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12 (stay at this weight)

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 20 reps

Cardio (300 calories minimum):

- None