Sunday 12.17.17

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, 225x1push press, 180x 4, 4, 4, 3
- Band Face Pulls:  Green x 10, 8, 6, 4, 2, 1, 4, 4, 4, 3

Seated BTN Military Press (3x10):
- 135x 10, 9, 9, 2
- Band Pull Aparts:  Red x 10, 9, 9, 2

Shoulders and Biceps Giant Set (3x15):
- Arnold Presses:  50x 12, 12, 12, 9
- DB Lateral Raises:  35x 12, 12, 12, 9
- Barbell Curls:  95x 12, 12, 12, 9

Arms Superset #1(3x15):
- Overhead DB Extensions:  35x 15, 14, 14, 2
- DB Hammer Curls:  40x 15, 14, 14, 2

Arms Superset #2 (3x25):
- Reverse Grip Cable Pushdowns:  115x 24, 23, 23, 5
- Reverse Grip EZ Bar Curls:  50x 24, 23, 23, 5