Tuesday 9.18.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 4, 4, 4, 4
- Pull Aparts:  20, 18, 16, 14, 12, 8, 8, 8, 8

DB Shoulder Presses and Band Face Pulls (4x10):
- DB Presses:  60x 10, 10, 9, 9
- Face Pulls:  10, 10, 9, 9

Lateral Raises and Arnold Presses (3x1:00 sets with 1:00 rest):
- 30'sx Lateral Raises for the first 30 seconds, Arnold Presses to finish the minute

DB Skull Crushers (3x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Red CS Cords