10 min shoulder mobility and rotator cuff stretches
3x10 Lat Pulldowns @ 100 (slow controlled movements, pausing at top to let weight pull on lats/shoulders)
2x10 explosive pushups (clap pushups)
Bench: 1x15 @135, 1x10@155, 1x8@ 165, 3x4 @ 185
Bicep curls (preacher): 1x12 @65, 3x10 @75
3x Superset (no weight):
10 pullups
10 deep dips (with lean forward)
Tricep kickbacks: 3x15 with 15# DBs
Stretch upper body and hammies
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