Monday 6.17.19

Accessory Day...

Strength Training:
Abs Circuit:
- Supported Knees to Elbows:  0x 4x10
- Serratus Crunches:  40's x 4x10

Shoulder Circuit:
- Victory Raises:  15's x 4x10
- DB Lateral Raises:  20's x 2x10, 15's x 2x10
- DB Cuban Presses:  20's x 2x10, 15's x 2x10
- Band Pull Aparts:  Red Band x 4x10

Arms Superset #1:
- Incline Hammer Curls:  35's x 3x12, 30's x 1x12
- Overhead DB Extensions:  35's x 3x12, 30's x 1x12

Arms Superset #2:
- KB Spider Curls:  26/18 x 11/3, 11/3, 11/3, 10/4
- Elbows Out DB Extensions:  40's x 3x14, 35's x 1x14

Arms Superset #3:
- Barbell Curl:  45x 20, 20, 15, 12
- Band Pushdowns:  Blue Band x 20, 20, 15, 12

Conditioning:
Eliptical Machine:
- 10:00:  1:00 at level 18 and 9:00 at level 17