Sunday 11.11.18

Warm Up:
- Band Shoulder Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Strength Training:
Single Arm DB High Pulls and Single Arm DB Press (50 reps each):
- DB High Pulls:  35x10, 40x10, 45x 3x10 (do one set at 50 next week)
- DB Press:  35x10, 40x10, 45x 3x10 (do one set at 50 next week)

Rear Delt Raises and Lateral Raises (50 reps each):
- Rear Raises: 20x 5x10 (one set at 25 next week)
- Lateral Raises:  20x 5x10 (one set at 25 next week)

Spider Curls and Overhead DB Tricep Extensions (50 reps):
- Spider Curls:  25's x 5x10 (do one set with the 30's next week)
- Extensions:  30's x 5x10 (do one set with the 35's next week)

Chin Ups (50 reps) and Push Ups (100 reps):
- Biggest set:  7 and 14
- Smallest set:  2 and 4
Time:  about 19:00