TUE SEP 7 – EXTRA WORKOUT

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Superset
Band Tricep Press Downs w/ light band – 2×50
External Should Rotation w/ mini band – 3×20
Pull Throughs – 4×10 w/green band
Hip Abduction w/light band – 3×15 last 5 reps of each set static hold

WED SEP 1 – ME BP

Warm up – sled dragging 6 trips
Reverse Blue Band BP – 185×3, 245×3, 295×3, 335×3, 385×3, 425×1, 465×1 PR, 475×1 PR
Tri Ext to face – 135 3×8
Overhead Tri Ext w/ Blue Band & Inch Dumbell handle – 3×10
One Arm T-bar Row – 4×10
One Arm Grappler Press – 3×10