Friday 4.23.21

Strength Training:

Warm Up:

Close Grip Bench Press, Barbell Rows, and DB Lateral Raise Warm Up Sets (on the 2:30):

- Bench x 53x11, 103x10, 143x9

- Barbell Rows x 53x11, 103x10, 143x9

- DBLR: 10's x 13, 15's x 12, 20's x 11

Work Sets:

Close Grip Bench Press, Barbell Rows, and DB Lateral Raise Work Sets (on the 2:30):

- Bench Press: 193x 5x8

- Barbell Rows: 193 x 5x8

- DBLR: 25's x 5x10

Traps, Upper Back, and Triceps Circuit (on the 2:30):

- Barbell Shrugs: 253x 5x10

- Ring Face Pulls: 5x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Cambered Bar Skull Crushers: 76x 5x12

- Seated DB Hammer Curls x 35's x 5x12

Arms Finisher (no rest):

- Cambered Bar Overhead Extensions: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Cambered Bar Narrow Grip Curls: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Upper Back/ Read Delt Finisher (no rest):

- Band Pull Aparts: Red Band x 5x10

- No Money's: 5x10