Sunday 1.21.18

Warm Up:
- Crossover Symmetry Activation
- Static stretching for pecs, lats, and t-spine

Strength Training:
Close Grip Bench Press (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 5

Barbell Curls (3x10):
- 45x12, 65x11, 85x 10, 10, 10 (superset with first 5 sets of bench press)

DB Hammer Curls (3x15):
- 40x 15, 15, 15 (superset with last 3 sets of bench press)

Close Grip Bench Press (3x10):
- Skipped because Holly needed the rack

Bar Dips (110 reps):
- 0x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Reverse Curls (3x20):
- 55x 20, 20, 20 (superset with the first 3 sets of bar dips)

DB Lateral Raises and Band Pull Aparts:
- Lateral Raises:  30x 14, 12, 10, 8, 6, 4, 2 (superset with the last 7 sets of dips)
- Pull Aparts:  New Red Band x 14, 12, 10, 8, 6, 4, 2