Monday 7.03.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 55x 10, 60x 9, 65x 8, 70x 7, 75x 6, 80x 5, 5, 4, 1
- Band Pull Aparts:  10, 10, 10, 10, 10, 10, 10, 10, 10

Standing Barbell Press (3x10 or 30 reps):
- 145x 9, 9, 9, 3
- Band Face Pulls with Pull Aparts:  9, 9, 9, 3

Overhead Barbell Tricep Extensions (3x15 or 45 reps):
- 100x 14, 14, 14, 3
- Band Face Pulls with Pull Aparts:  14, 14, 14, 3

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 10, 10
- DB Cuban Presses:  20x 10, 10, 10
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 10, 10

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- 55x 15, 15, 14, 12, 4