Tuesday 09.12.23

Strength Training:

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

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x4, 370x 10s hold, 320x3, 290x6, 260x9

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Cable Face Pulls: 67x 1x10, 63x 3x10

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

- Landmine Presses: 49 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 22 reps

Cardio (300 calories minimum):

- None