Thursday 4.13.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Circuit:
- Front Plate Raises:  25x 12, 35x 11, 45x 10, 9, 9
- DB Lateral Raises:  10x 12, 15x 11, 20x 10, 9, 9
- DB Cuban Presses:  10x 12, 15x 11, 20x 10, 9, 9

Close Grip Bench Press (3x5):
45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 255x 5, 5, 4

Band Pull Aparts (100 reps):
- Blue Band x 10 sets of 10 (one set after each of the first ten sets in the workout)

Overhead Press (5x10):
- 102.5x 10, 10, 10, 10, 10

Elbows Out DB Extensions (50 reps in 3 sets):
- 45x 18, 17, 15 (3-count negatives, 50 next week)

Band Reverse Grip Tricep Pushdowns (50 reps):
- Orange CS Bands x 18, 17, 15 (add reps next week)