Monday 10.09.23

Strength Training:

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

- Bench Press Warm Ups: 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Bench Press Top Set: 325x3

- Slingshot Work Sets: 325x 3x5

- Band Pull Aparts: 10x10

Dips and Rotator Cuff Superset (every 3:00):

- Dips: 10 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.5 x 3x10

- DB Lateral Raises: 35’s x 2x11, 1x10

Triceps and Shoulders (every 3:00):

- JM Press: 97.5 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 15

Cardio:

- None