Notes
UPPER A.
- Band pull apart, 1 x 20.
- Around the worlds, 55 lb KB, 1 x 20 alternating direction.
- Shoulder halos, 20 lb KB, 1 x 20 alternating direction.
- Rotator cuff windshield wipers with 5 lb DBs. 1 x 22 each lateral and forward/backwards.
- Face pulls with trap lift, 17.5 lbs, 1 x 15 or so.
- BB bench press, 4 x 6, 135, 145, 155, 165.
- Lat pulldowns, 3 sets, 115, 120 - 12, 125 - 8.
- 1 1/2 lateral flys, 10 lb DBs, 2 x 12.
- DB hammer curl, 25 lbs, 2 x 10 or so.
- Back extension with row, 15 lb DBs, 1 x 12.
- Side back extension, 15 lb DB, 1 x 12.
- Hanging twist, 1 x 10 each side.
- Wood chop, 35 lbs, 1 x 20 each side.
- Wrist supinate/pronate - 5 lb DB, 1 x 20 each way.
Grippers, reg grip and elastic band