Week of 6/19/17

Monday

4 Rounds (each movement)- :30 on/:15 off

1. Alternating DB Shoulder Press
2. Tricep Dips
3. Tricep Extensions (with bar)

Wednesday

Bench Press: 5 sets x 5 reps *heavy*

Bent Over Reverse Grip Row (with bar): 5 sets x 5 reps *heavy*

Bent Over Dumbbell Flys: 3 sets x 10 reps

Friday

Eccentric Pull-ups (5 second hold at the top, 5 second descent): 5 sets x 5 reps

Ring L-Sit Hold: 5 sets of :30 on/:60 off

a. Straight leg, toes pointed

b. Knees to waist height

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