Thursday 4.29.21

 Strength Training:

Warm Up:

Upper Back/ Rear Delt/ Triceps Warm Up (no rest):

- Band Pull Aparts: Red Band x 5x10

- No Money's: 5x10

- Rope Pushdowns: 13x 5x10

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

- Bench x 54x11, 104x10, 144x9

- Landmine Rows x 50x11, 75x10, 100x9 (not including bar weight)

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

Work Sets:

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

- Bench Press: 194x 5x8

- Barbell Rows: 125 x 5x8

- DBLR: 25's x 5x10

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

- Barbell Shrugs: 254x 5x10

- Rope Face Pulls: 19.5x 1x10, 18x 5x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Cambered Bar Skull Crushers: 77x 4x12

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

Arms Finisher (no rest):

- Cambered Bar Overhead Extensions: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Cambered Bar Narrow Grip Curls: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1