Saturday 3.24.18

Deload Week (reps cut in half)...

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench/ Reverse Grip Bench and Barbell Row/ Supinated Barbell Row Warm Ups:
- Bench:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3
- Rows:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3

Close Grip Bench Press and Barbell Rows (3x3):
- Bench:  280x 3, 3, 3
- Rows:  280x 3, 3, 3

Reverse Grip Bench Press and Supinated Barbell Rows (3x4):
- Bench:  205x 4, 4, 4
- Rows:  230x 4, 4, 4

Bar Dips and Ring Rows:
- Dips:  0x 6, 6, 6
- Rows:  0x 6, 6, 6

Shoulder Finisher (100 reps each):
- 1-Arm DB High Pulls:  35x 100 reps each arm (10x10, superset with Arnold Presses)
- 1-Arm Arnold Presses:  35x 100 reps (10x10, superset with high pulls)
- Band Face Pulls:  Blue Band x 100 reps (40, 30, 20, 10)