Thursday 6.15.17

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, 275x 4, 4, 4, 3
- Band Face Pull with Pull Aparts:  10, 9, 8, 7, 6, 4, 4, 4, 3

Weighted Dips (3x10 or 30 reps):
- 30x 10, 10, 10
- Band Face Pulls with Pull Aparts:  10, 10, 10

Triceps Superset (3x15 or 45 reps):
- Elbows Out DB Extensions:  55x 13, 12, 11, 9 (3-count negatives)
- Neutral Grip DB Bench Press:  55x 13, 12, 11, 9
- Band Face Pulls with Pull Aparts:  26, 24, 22, 18

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 9, 9, 9, 3
- DB Cuban Presses:  20x 9, 9, 9, 3
- Eccentric Mechanical Advantage Lateral Raises:  20x 9, 9, 9, 3

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- Orange CS Band x 26, 20, 14