May 17th
Warm Up: 20 min of BBall drills
1. barbell hang pull (kind of like a power upright row…)
135×5, 225×5, 275×4, 275×4, 275×4
2. 12.5lb db curls: 50 reps ( a “Primer” set)
3. superset: bb shrugs / close grip ez bar preacher
- 315 lbs x6 reps / 90×6
- 365×5 / 115×5
- 365×5 / 115×5
- 365×5 / 115×5
4. superset: db shoulder press / wide grip preacher curl
- 100 lb db’s x 5 / 95×6
- 110 lb db’s x 3 / 95×6
- 110 lb db’s x 4 / 95×6
5. 10 lb lateral raises x 50 reps (primer set)
6. superset: lateral raise/ hammer curl
- 30′sx5 / 30′sx5
- 40′sx5 / 40′sx5
- 50′sx5 / 50′sx5
- 60′sx5 / 60′sx5