- Crossover Symmetry Iron Scap
Strength Training:
Shoulders Giant Set (3x8-12):
- Barbell Cuban Presses: 45x 9, 8, 8
- Barbell Front Raises: 45x 9, 8, 8
- DB Rear Delt Raises: 25x 9, 8, 8
- DB Lateral Raises: 25x 9, 8, 8
Hand Extensions, DB Spider Curls, and Overhead Barbell Extensions(3x8):
- Hand X Band Extensions for same reps as curls
- Curls: 15x 14, 25x 12, 35x 10, 40x 7, 6, 6
- OHE: 47.5x14, 67.5x 12, 87.5x10, 107.5x 8, 7, 7
Hand Extensions, Incline DB Hammer Curls and Overhead Elbows Out Extensions (3x10):
- Hand X Band Extensions for same reps as curls
- Curls: 40x 10, 9, 9
- EODBE: 40x 10, 9, 9
Conditioning:
10:00 AMRAP:
- 300m Row
- 15 Push Ups
Score: 4 rounds + 103m Row
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.