Training: Traps

Rotator Cuff Warmup

UPPER BACK WARMUP with red band
Face Pulls: 15 reps
Seated Row Pump: 15 reps
Straight Arm Pulldowns: 15 reps

BENCH PRESS (MEET GRIP HEAVY)
3 Rep Pause Max, then drop set as many reps as possible
(3) 3 x 225lbs, drop set 18x 135lbs

BACK & SHOULDERS
3 SUPERSETS
Behind the Neck Press: 20 x 50lbs
Band Pull Aparts: 8 reps

3 SUPERSETS
Lying Seated Rows: 15 x 120lbs
1 Arm Laterals: 8 x 35lbs

3 SUPERSETS
Arrows, Ts, Presses: 12 reps each x 10lbs

FRONT SQUAT
2 x 95lbs, 2 x 135lbs, 2 x 185lbs

Back Extensions: 3×20 reps
Ab Wheels: 4×25 reps

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