Saturday 12.02.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 4, 4, 3, 3, 1

Wide Grip Pulldowns (3x10 or 30 reps):
- 180x 10, 9, 9, 2

Hammer Strength Pulldowns (parallel grip, 3x15 or 45 reps each):
- 140x 15, 14, 14, 2

Upper Back Circuit (3x10 or 30 reps each movement):
- Overhead Shrugs (Smith Machine):  190x 10, 9, 9, 2
- DB Shrugs:  140x 10, 9, 9, 2
- Band Face Pulls:  Green x 10, 9, 9, 2

DB Curls (3x15 or 45 reps):
- 40x 15, 15, 14, 2

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 50x 23, 23, 22, 7