11/10/15

Strength & Hypertrophy
Shoulders (Anterior), Core and Triceps
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Press
95 x 10
115 x 5
135 x 5
155 x 5 x 5 sets
Superset/w
1. V-ups x 21 x 4 sets
2. Pullups x 10 x 4 sets
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Dumbbell Incline Press @ 45lbs ea side x 8 x 4 sets
Dumbbell Front Raises @ 20lbs ea side x 8 x 4 sets
Dumbbell Lateral Raises @ 20lbs ea side x 4 sets
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Straight-bar Cable Pressdowns @ 90-100lbs x 10 x 4 sets
One-arm Reverse Cable Pressdowns @ 30lbs x 6-8 x 4 sets
Ankles-to-Bar x 10 x 4 sets
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Core
Plank: 90 seconds hold x 2 sets
Prone Elbow-to-Opposite Knee x 10 x 2 sets