Sunday 2.10.19

Warm Up:
- None

Accessory Training:
Hammer Strength Shrugs (50 reps) with Vacuum Trunk Twists:
- Shrugs:  140x 10, 10, 10, 10, 10
- Vacuum Tunk Twists:  5x20

Smith Machine Overhead Shrugs (50 reps) with Band Pull Aparts:
- Shrugs:  140x 10, 10, 10, 10, 10
- Band Pull Aparts:  Blue Band x 5x20

Freemotion Machine Cable Rear Delt Flyes (50 reps):
- 15x 10, 10, 10, 10, 10

Freemotion Machine Cable Lateral Raises (50 reps):
- 15x 10, 10, 10, 10, 10 (each arm)

Single Arm Reverse Grip Cable Push Downs with Crossbody Hammer Curls:
- Push Downs:  50x 10, 10, 10 (each arm)
- Hammer Curls:  35x 10, 10, 10 (each arm)

DB Spider Curls with Incline Elbows Out DB Extensions:
- Curls:  30's x 10, 10, 10
- Extensions:  30's x 10, 10, 10

****Giant set the shrugs, twists, and pull apart next week and superset the delt work.