12/10/20

Today was a shorter session, was a nice upper body pump, not too taxing. 

A. 

Supinated Grip Strict Pull-ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-Unweighted, 12,12,10 
 
B.
Single Arm Cable Pulldowns
3 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-60# for 15,12,12 (each side)
 
C.
T-Bar Rows
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-165# x 15, 185# x 15
 
D.
Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 15# cross-over symmetry cable
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 2x25# DB 
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-105# for 8,7 
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2 x 15