Training: Posterior

FRONT SQUAT
10 x 95lbs, 5 x 135lbs, 1 x 185lbs, 1 x 225lbs

3 TRI-SETS
SEATED DUMBBELL SHRUGS: 25lbs
Palms Down: 15 reps
Palms Facing: 15 reps
Palms Opened: 15 reps

3 TRI-SETS
SEATED Lat Raise: 15 reps
Rotator Cuffs: 15 reps
Milk Pours: 15 reps

3 TRI-SETS – One Arm Rows

Palms Down: 15 reps
Palms Facing: 15 reps
Palms Opened: 15 reps

3 SETS
Chest Supported Rear Delt
Y: 10 x 15lbs
T: 10 x 15lbs
Arrow: 10 x 15lbs

3 SETS
Cable Rear Delt flys

ISO Bench Holds: with bands

Core
45 degree Back Extensions: (4) 15 reps
Ab Wheels: 4 sets of 25 reps
Weighted Crunches: (4) 25 x 100lbs
Cable Crunch: (4) 25 x 125lbs

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz Ground Turkey, 16oz veggie mix, nuts
NO Carb Spike – Going Keto

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