01/03/24

Today was a solid bodybuilding workout again ... got this in at home early before work. 

Warm-up

2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete

A.

Shoulder Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-105# across 

B.

Parallette Push-ups 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete

C.

Seated Alternating DB Shoulder Press

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35#

D.

Lateral Plate Raise 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10#

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Standing KB Crush Grip Bicep Curl

Double DB Skull Crushers 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-53# for the curls, 2x25# for SC

G.

Rope Tricep Extensions 

Fat Barbell Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-45# across on both movements 

H.

Every 3 for 6 (3 sets) of:
Plank x :60 

-Complete