Thursday 8.08.19

Warm Up:

Shoulder Circuit:
- DB Y Raises: 10's x 4x10
- Rear Delt Raises:  20's x 4x10
- Rear Delt Swings:  30's x 4x10

Strength Training:
1-Arm DB High Pulls and Lean Away DB Lateral Raises:
- High Pulls: 55x 1x10, 50x 3x10
- Lateral Raises: 25x 1x10, 20x 3x10

Close Grip Bench Press, Pull Ups and Ring Face Pulls:
- Bench: 45x13, 95x12, 135x11, 155x10, 185x9, 205x 8, 8, 8, 8, 8
- Pull Ups: 1, 1, 1, 1, 1, 1, 1, 1, 1
- Face Pulls: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Arms Superset:
- Incline DB Skull Crushers: 35's x 1x11, 4x10
- KB Spider Curls: 26's x 1x11, 4x10