Sunday 12.10.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine
- Crossover Symmetry Activation

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 216x1, 180x 4, 4, 3, 3, 1
- CS Cord Reverse Flyes between sets with Blue Cord (same sets and reps)

1-Arm DB Press (3x10):
- 70x 9, 9, 9, 3
- CS Cord Face Pulls between sets with Blue Cord (same sets and reps)

Shoulders Superset (3x15):
- Seated BTN Military Press:  120x 14, 14, 13, 4
- DB Lateral Raises:  35x 14, 14, 13, 4

Triceps and Shoulders Superset (3x15):
- Overhead DB Extensions:  35x 14, 14, 14, 3
- DB Rear Delt Raises:  20x 14, 14, 14, 3

Reverse Grip Cable Pushdowns (3x25):
- Reverse Grip Cable Pushdowns:  115x 23, 23, 23, 9