Strength Training:
Dips with Upper Back (every 3:00):
- Dips: 0x13, 0x12, 5x11, 10x10, 15x9, 20x 5x8
- Band Pull Aparts: 10x10
- No Moneys: 10x10
Shoulders (every 3:00):
- Landmine Presses: 57x 4x10
Triceps and Shoulders Superset #1 (every 3:00):
- JM Presses: 105 x 3x12
- DB Lateral Raises: 35's x 3x11
Triceps and Shoulders Superset #2 (every 3:00):
- Cross Over Cable Pushdowns with ropes: 30.75 x 3x12
- DB Lateral Raises: 35’s x 3x11
Grip and Shoulder Work:
- Hollow Hang: 17 seconds
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