It. Is. FLEX FRIDAY!!!! Go ahead... take a gym selfie. Be proud of the work you are putting in!
*5-7 min of dynamic upper body stretches
3 Sets:
*the first 2-3 sets are basically warm-up sets, then build to heavy 8
3 Sets:
10,10,10 Lateral Raises
12 Heavy Lat Pull-Downs
*for the lateral raises it's 10 reps in each hand position = 30 total reps each set (light weight)
30-20-10
Do 30 each, 20 each, 10 each
*go light on the Push Press, keep the same weight throughout
*add weight to each set of seated row
3 Sets:
12 Heavy DB Skull Crushers
16 Heavy Cross Body Hammer Curls
30 Toe Touches
*Do this as a big superset, 1 set of each exercise, 3 rotations
Bonus (if you have time):
3-5x20yd Single Arm Farmer Carries ea
*march off 10 long paces
*walk back and forth with DB in left hand
*walk back and forth with DB in right hand
*repeat 3-5 times
*5-7 min of upper body stretches