03/07/21

Today was a solid workout, nice recovery pump session. Felt good throughout this, looking forward to getting after the workouts this week. 

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.

-Single Arm Cable Push-Downs with 25# for 3x15/arm
 
B.
Clap Push Ups
3 sets x max reps

-3x13 
 
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.

-3x12 with 20#, unbroken sets 
 
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.

-Narrow grip supinated pull-downs, 3x15 reps with 115# 
 
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.

-Single-Arm Unsupported KB Row, 3x12/arm with 53# KB
 
F.

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/arm with 1 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 2x25# 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.

-105# 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.

-2 x 100# DB for 2x15
 
J.
Plank
3 sets x :60

-Complete