Saturday 9.19.20

 Warm Up:

Crossover Symmetry:

- Activation: 1 round

Strength Training:
Shoulder Shocker 1.0:
- Plate Front Raises: 35x 4x10 
- DB Lateral Raises: 20's x 4x10

- DB Cuban Press: 15's x 4x10

- Band Pull Aparts: Red x 4x10

Arm and Rear Delt Circuit:
- Overhead Triceps Extensions: 45x 11, 65x 10, 85x 9, 95x 3x8
- Seated Hammer Curls: 25's x 11, 30's x 10, 35's x 9, 40's x 3x8 (stay at this weight)

- Band Pull Aparts: Red x 6x10

Arms Superset:
- Incline Elbows Out DB Extensions: 50's x 3x9 (work up to 3x10)
- Barbell Spider Curls: 65x 3x9 (work up to 3x10)

Arms Finisher:
- Reverse Grip Cable Extensions: Blue CS Cord: 18, 17, 15

- Barbell Reverse Curls: 45x 18, 17, 15

* alternate between lifts with no rest