Sunday 4.18.21

Strength Training:

Warm Up:

Landmine Presses, Landmine High Pulls, and Band Pull Aparts (on the 3:00):

- Presses: 0x12, 10x11, 20x10, 30x9

- High Pulls: 0x12, 10x11, 20x10, 30x9

- BPA: Red Band x 13, 13, 12, 12

Work Sets:

Landmine Presses, Landmine High Pulls, and Band Pull Aparts (on the 3:00):

- Presses: 31x 5x8

- High Pulls: 31x 5x8

- BPA: Red Band x 5x10

Triceps, Biceps and Upper Back (on the 3:00):

- Cambered Bar French Presses: 71x 5x10

- Barbell Curls: 71x 5x10

- Band Face Pulls: Green Band x 5x10

Triceps, Biceps, and Upper Back (on the 3:00):

- Reverse Grip Pushdowns: Orange CS Cords x 1x12, Blue CS Cords x 3x12

- Barbell Spider Curls: 45x 4x12

- No Money's: 13, 13, 12, 12

Arms Finisher:

- Incline Elbows Out DB Extensions: 25's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (30's next week)

- Seated DB Hammer Curls: 25's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (stay at this weight)