Saturday 4.01.17

Warm Up:
- Dynamic stretching for shoulders

Strength Training:
Traps and Biceps Superset with Push Ups:
- DB Shrugs:  115x20, 120x19, 125x17, 130x15, 135x13, 140x11, 145x9, 150x7
- Incline DB Curls:  20x20, 25x19, 30x17, 35x15, 40x13, 45x11, 50x9, 55x7 (last two sets were broken)
- Push Ups:  sets of 11 after each superset (88 total)

Traps, Lats, and Biceps Superset Set (50 reps) with Push Ups:
- Rope Face Pulls:  135x 10, 10, 10, 10, 10
- Rope Curls:  120x 10, 10, 10, 10, 10
- Push Ups:  sets of 11 after each superset (55 total)

Lats Superset (50 reps) with Push Ups:
- Straight Arm Pulldowns:  105x 10, 10, 10, 9, 8, 3
- Wide Grip Lat Pulldowns:  160x 10, 10, 10, 9, 8, 3
- Push Ups:  sets of 11 after each superset, plus one extra set to make 20 sets (77 total, 220 for the whole workout).