Mobility Warm up
Bent Over DB Rear Delt Raise
3x5lbsx15
BB Row / Med band Side Walk 15@each
4x60lbs x 12
One Arm DB Row
20lbs x 15@each
3x25lbs x 12@each - hard last 2 esp right side
DB Incline Chest Press / lying straight legs abs 20x
3x20lbs x12- hard last 2-3 reps
One Arm Seated DB Shoulder Press (palm facing in aka neutral grip) / one leg hip thrust 12@each
3x15lbs x 12
BB Close Grip Triceps Bench Press / BB Biceps Curl (overhand Grip)
3x40lbs x 15 / 3x20lbs x 12
BB Lying Triceps Extension
3x20lbs x 12
Unassisted Close Grip Pullup practice - singles
Machine Assisted Chin Up (assisted weight indicated)
50lbs x 12
45lbs x 12
45lbs x 12
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