Tuesday 12.01.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 243x 1 PP (120%)
- Work Sets:  202.5x 4, 4, 3, 3

Weighted Parallel Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 3, 3

Arnold Press (3x8-12):
- 50x 11, 10, 10

Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 6

Arms Superset:
- Overhead Extensions @ 40x 12, 12, 11
- Hammer Curls @ 40x 12, 12, 11

Conditioning:
- None