Saturday 09.09.23

Strength Training:

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

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 

- Slingshot Bench Press: 275x7, 315x6, 322x 3x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.75 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Ring Face Pulls: 4x10

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

- Landmine Presses: 48.75 x 3x12

- Ring Face Pulls: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 95 x 3x12 (go up .5 pounds each week)

- Ring Face: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 21 reps

Cardio (300 calories minimum):

- None