Thursday 8.17.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 4, 4, 4, 3
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 8, 8, 8, 6
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 12, 12, 12, 9
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 20, 18, 2
- Elbows Out DB Extensions:  30x 20, 20, 18, 2

Shoulder Finisher:
- DB Lateral Raises:  25x 18, 17, 17
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps):
- Reverse Grip Skull Crushers:  35x 25, 25, 25