Warm Up:
- Crossover Symmetry Activation (subbed band shoulder warm up because I didn't drink my CS cords to Portland)
Strength Training:
Shoulder Shocker:
- Front Plate Raise: 45x 10, 9, 9
- DB Lateral Raise: 25x 10, 9, 9
- DB Cuban Press: 25x 10, 9, 9
- ATY's: Yellow CS Cord x 10, 9, 9 (subbed BPA's x 30, 27, 27)
Close Grip Bench Press with Low Band Face Pulls (40 reps at working weight):
- Bench Press: 45x20, 95x18, 135x16, 185x14, 225x10, 6, 6, 5, 5, 4, 4
- Face Pulls: Green Band x 20, 18, 16, 14, 10, 6, 6, 5, 5, 4, 4
Arnold Presses and High Face Pulls (50 reps each):
- Arnold Presses: 55x 13, 13, 12, 12
- Face Pulls: Green Band x 13, 13, 12, 12
DB Skull Crushers and Band Pull Aparts (60 reps each):
- Skull Crushers: 40x 16, 14, 12, 10, 8
- BPA's: Blue Band x 16, 14, 12, 10, 8
1-Arm Reverse Grip Cable Pushdowns (10x10) with Vacuum Trunk Twists (10x20):
- 1-Arm Pushdowns: 10x10
- Trunk Twists: 10x20
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