Sunday 10.22.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 10, 10, 10 (stay at this weight)

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 15, 14, 14, 2
- Cable Face Pulls:  120x 15, 14, 14, 2

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 20, 19, 19, 2
- Wide Grip Front Raises:  40x 20, 19, 19, 2

DB Curls with Fat Gripz (3x15):
- 35x 15, 15, 15

Cable Reverse Curls (3x15):  
- 40x 25, 20, 20, 5