4/10/19

Today was a solid and refreshing workout. Wasn't too taxing, but pull-ups felt great overall.

A.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 3 x 10 reps with 20# weight

B.

Rack Chins

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, 3 x 8 reps with 20# weight

C.

Lat Pull-Downs

4 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-Complete, 4 x 15 across at 120#

D.

Dumbbell Curls

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, across at 3 x 10 with 2 x 35# DB

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, 2 x orange bands 

F.

Shoulder "Y"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s.

-Complete, 2 x orange bands

G.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, 2 x orange bands