Wedesday 09.06.23

Strength Training:

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

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x3, 370x 10s hold, 320x2, 290x5, 260x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Cable Face Pulls: 63x 4x10

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

- Landmine Presses: 48.5 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps with Upper Back (every 3:00):

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

- Cable Face Pulls: 63x 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 21 reps

Cardio (300 calories minimum):

- None