2/7/21

Today was a solid/low stress workout. Got a nice pump and wrapped this up in about an hour. Great workout for a Sunday morning. Looking forward to some heavy squatting tomorrow. 

A. 
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 70# 
 
B.
Clap Push Ups
3 sets x max reps

-10,10,10 with about 90 seconds rest 
 
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-12, 10, 10 with 60 seconds rest 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 70#, supinated narrow grip lat pull-downs with 60 seconds rest 
 
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-Barbell Row, 2x15 with 185# + 1 drop set with 135# for a max set, got 15 reps 
 
F.
Dumbbell Side Raises or 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.

-2x15 with 1 Red Cross over symmetry band 
 
G.
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.

-2x15 with 2x15# DB 
 
H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-100# for 2x10
 
I. 
Barbell or 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 2x15
 
G.
Every 2 for 8 (4 sets) of:
'Durante Core'

-Complete

H.
2 Sets of: 
Plank x :75 

-Complete