Sunday 3.12.17

Warm Up:
- Dynamic Shoulder warm up

Strength Training:
Superset #1 (5 sets):
- Chin Ups: 0x 7, 7, 7, 7, 7
- Dips: 0x 14, 14, 14, 14, 14

Superset #2 (3 sets):
- Chest-Supported Row:  90 (2 plates on the machine):  20, 20, 20
- Push Ups:  0x 20, 20, 20

Superset #3 (55 reps each):
- Shrug Machine:  270 (3 plates per side):  10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- DB Lateral Raises:  30's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Cable Face Pulls (55 reps):
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (started mid stack and added weight each set with minimal rest)

Superset #4 (55 reps):
- Hammer Curls w/ Fat Gripz:  45's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Decline KB Skull Crushers:  44's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Recovery:
- Reverse Grip Tricep Pushdowns: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (started mid stack and added weight each set with minimal rest)