Thursday, November 7, 2019

2 rounds:
15 Tube External Rotation
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)

3 rounds:
Every exercise on a Tempo of 4-1-1-1
8 Tempo Pec Deck (110-110-110)
8 Tempo Cable Front Pulldown (150-180-180)
8 Tempo Cable Row (150-150-150)
8 Tempo Thumbs Up Front Raise (65-65-65)
8 Tempo Multi-Triceps (130-130-130)
(rest 1:00 between rounds)

Barbell Curl 
8(45-65-95) 1(115) 8(135)

4 rounds:
8 Tempo Hammer Strength Preacher Curl (:04 ecc) (60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330) 
(rest 1:00 between rounds)

1 round:
20 Hammer Strength Preacher Curl (60)
20 Flex Seated Dip (330)

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