12/28- Deads, shoulder & arm

Warm up-

20 Jumping jacks
10 Body weight squats
12 push ups
10 clean & press with empty oly bar
X2

Working sets-

1a) Hex bar deadlift-  warm up sets- 5X140, 170, 190, 210
8 X 240, 260, 270, 270
 300 X 3, 3, 3
1b) Power wheel roll outs- 5, 5, 5, 5


2a) DB military press- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 90, 90
2b) DB rear delt raise-  5 X 24,24
8 X  30, 30, 30, 30, 30


3) DB curls- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 80
Drop set- 6 X 80, 70, 60,   10 X 50

4a) Tri press down-  8 X 75, 75, 75, 80, 80, 80,  80
4b) Close grip push ups- 10, 10, 10, 10





Notes-  Time- 1'20".