Friday 7.21.17

Upper Body De-Load...

Warm Up:
- Dynamic mobility for shoulders and spine
- Band work for shoulders

Strength Training:
Close Grip Bench Press (3x10):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 225x 10, 10, 10
- Band Pull Aparts between sets

Reverse Grip Bench Press (3x10):
- 185x 10, 10, 10
- Band Pull Aparts between sets

Weighted Dips (3x15):
- 25x 15, 13, 11, 6
- Face Pulls between sets

Triceps Superset (3x20):
- Skull Crushers:  75x 20, 18, 17, 5
- Elbows Out DB Extensions:  30x 20, 18, 17, 5

Shoulder Finisher:
- DB Lateral Raises:  20x 20, 20, 20
- Barbell Overhead Hold:  45x 1:00, 1:00, 1:00