Saturday 5.13.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 25x 4, 45x 3, 60x 2, 72.5x 1, 35x 5, 4, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 180x 10, 9, 9

Dips (10 sets, increasing by 5 reps each week):
- 7x 12 and 3x 11 (117 reps, done in between the first 10 sets of back work)

Straight Arm Pull Downs (3x10):
- 65x 10, 10, 10

DB Shrugs (3x 14-15):
- 130x 15, 14, 14

Alternating Hammer Curls w/ Fat Gripz (50 reps):
- 40x 15, 14, 13, 8

Push Ups (10 sets, increasing by 5 reps each week):
- 7x 12, 3x 11 (117 reps, done in between sets of pull downs, shrugs, and curls)

Barbell Curls (50 reps):
- 60x 18, 17, 15 (65 next time)

Cable Lateral Raises (50 reps):
- 25x 18, 17, 15 (30 next time)

Seated Cable Face Pulls (50 reps):
- 75x 18, 17, 15

Reverse Grip Tricep Pushdowns (50 reps):
- 110x 18, 17, 15 (115 next week)