Tuesday 2.16.21

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x 3x10

- Rear Delt Flyes: 5x 3x10

- Prone DB External Rotations: 5x 3x10

Strength Training:

Fat Man Chin Ups and Vacuum Trunk Twists (on the 2:00):

- Chin Ups: 2x7, 3x6

- VTT: 5x20

Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 2x9, 3x8

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Prone DB Face Pulls: 35's x 2 amd 30's x8, 30's x 4x10

- Rear Delt DB Swings: 35's x 2 amd 30's x8, 30's x 4x10

Single Arm Barbell Suitcase Shrugs (on the 2:00):

- 102x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Reverse Spider Curls (50 reps, minimal rest):

- 29x 20, 16, 14