Thursday 6.08.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 5, 5, 5
- Band Pull Aparts:  10, 10, 10, 10, 10, 10, 10, 10(one set after each set of bench)

Weighted Dips (3x10 or 30 reps):
- 25x 10, 10, 10
- Band Pull Aparts:  10, 10, 10 (one set after each set of dips)

Elbows Out DB Extensions (3x15 or 45 reps):
- 55x 15, 15, 13, 2 (3-count negatives)
- Band Pull Aparts:  10, 10, 10, 10

Shoulder Shocker 2.0 (8-12 reps):
- Iso-Lateral DB Raises:  20x 9, 9, 8
- DB Cuban Presses:  20x 9, 9, 8
- Eccentric Mechanical Advantage Lateral Raises:  20x 9, 9, 8

1-Arm Reverse Grip Cable Pushdowns:
- 55x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1