Tuesday 2.13.18

Volume week...

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Bench Press, Trap Bar Rows, and DB Lateral Raises (100 total reps of each):
- Bench:  45x11, 95x9, 135x9, 185x7, 225x5, 275x3, 315x1, 225x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Rows:  60x11, 110x9, 150x9, 200x7, 240x5, 290x3, 330x1, 240x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- DBLR:  10x11, 15x9, 20x9, 25x7, 30x5, 35x3, 40x1, 30x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Trap Bar Shrugs, DB Curls, and Elbows Out DB Extensions (100 reps of each):
- Shrugs:  240x 20, 18, 16, 14, 12, 10, 10
- Curls:  30x 20, 18, 16, 14, 12, 10, 10
- EODBE:  35x 20, 18, 16, 14, 12, 10, 10