2/14/21

Today was a nice short/restorative workout. Got a nice pump, felt good to move, nothing taxing today. Excited to get after some tougher workouts tomorrow and Tuesday. 

 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#, cable push-downs 
 
B.
Clap Push Ups
3 sets x max reps

-3x10 with about 2 minutes 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.

-3x8 with 26# 
 
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.

-115# for 3x15, wide grip lat pull-downs 
 
E.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-185# x 15, 205# x 10
 
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.

-2x25# DB for 2x12
 
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.

-2x25# DB for 2x12

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.

-Narrow Grip Curls with 55# x 12, 65# x 12 
 
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

J.

Every 2 for 8 (4 sets) of:

Durante Core

-Complete

K.

2 Sets of: 

Plank x :90

-Complete