Friday 12.11.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 6x6, 4x5

- Push Ups: 6x6, 4x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 91x 4x10

- Single Arm Cable Lateral Raises: 3x12, 4.5x11, 6x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 40's x 1x12, 35's x 2x12

- Standing DB Lateral Raises: 30's x 1x12, 25's x 2x12

Light Triceps with Shoulders (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: 6 x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- 50x 5:00