Saturday 11.09.24

Strength Training:

Traps and Shoulders Tri-set (every 3:45):

- Kelso Shrugs: , 48x14, 98x13, 138x12, 188x11, 228 x 4x10

- DB Lateral Raises: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 4x8

- Rear Delt DB Swings: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 4x8

Arms Superset #1 (every 3:00):

- JM Presses: 55x12, 85x11, 115x 4x10

- Preacher Curls: 35x12, 55x1, 75x 4x10

Arms Superset #2 (every 4:00)

- 1-Arm Cable Pushdowns: 36.25 x 3x10

- 1-Arm DB Hammer Curls: 45x 3x10

Cardio:

- 2.76 mile walk with a 28 pound weighted vest in 38:19 (362 calories)