# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Bench Press |
55lb
5x
100lb
5x
100lb
5x
100lb
5x
|
20 | 1775 |
2 | Bent Over Row |
45lb
5x
90lb
5x
90lb
5x
90lb
5x
|
20 | 1575 |
3 | Barbell Shrugs |
45lb
5x
90lb
5x
90lb
5x
90lb
5x
|
20 | 1575 |
4 | Shoulder Press |
45lb
5x
80lb
5x
80lb
5x
80lb
5x
|
20 | 1425 |
5 | Pull-Ups |
0lb
4x
0lb
4x
0lb
4x
0lb
4x
0lb
4x
|
20 | 0 |
Total | 100 | 6350 |
Vacation, but I kept to my workouts.
Warm Up
- Foam roll calves, hamstrings and glutes
- Trunk twists
- Stripper Stretches
- Arm swings
- Back stretches
- Pass throughs
- Pull behind stretch
- Burgener Warm Up -45# bar, 5 reps per movement