Warm Up:
- Vacuum Trunk Twists: 5x20
- Band Dislocates: Red Band x 5x10
- No Money's: Red Band x 5x20
- DB Cuban Press: 10x10, 12.5x9, 15x8, 17.5x7, 20x6
Strength Training:
Seated DB Presses, Band Pull Aparts, and Rear Delt DB Swings:
- Presses: 40x11, 45x10, 50x9, 55x8, 60x7, 65x 1x6, 60x 4x6
- Band Pull Aparts: Red Band Doubled x 5x10
- Swings: 30x 1x10, 25x 4x10
Weighted Dips with Lean Away Lateral Raises:
- Dips: 17.5 x 5x8
- Lateral Raises: 27.5 x 5x8
Triceps Superset:
- Incline KB Skull Crushers 35 x 5x10
- Incline Elbows Out Extensions: 35x 2x10, 30x 3x10
Reverse Grip Cable Pushdowns:
- 55x 1x10, 50x 4x10
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