Thursday 12.24.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 9, 8

DB Rows (double the reps of each bench press set):
- 100x 14, 105x 12, 110x 10, 115x 8, 120x 6, 125x 4, 130x 2, 90x 20, 18, 16

Weighted Dips (3x 10):
- 50x 10, 9, 8

Chest-Supported Rows (double the reps of dips):
- 100x 20, 18, 16

Arms Superset:
- Overhead Extensions @ 40:  13, 13, 12 (1 arm at a time)
- Hammer Curls @ 40:  13, 13, 12 (both arms at the same time)

Conditioning:
- None