*Shoulder super series warm-up

Bench

  • Bar x 30
  • 105 x 10
  • 195 x 5
  • 235 x 5
  • 325 x 1
  • 375 x 1
  • 465 x 1 - 2 board - Shirt
  • 505 x 1 - 2 board
  • 555 x 1 - 1 board
  • 595 x 1 - 1 board

Reverse Grip Bench

  • 145 x 10
  • 195 x 10
  • 235 x 8 x 2
  • 235 x 10

Pulldown

  • 180 x 15 x 3

My shoulders and elbows both felt like they'd been beat with hammers when I was done.I remember when this shit use to be easier.


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