Day: October 20, 2023

3 Sets

• 10 alt Curl / Wide Curl (20# DBs)
• 10 Close Grip DB Bench Press (35# DBs)
• 10 Elbow Up Lateral Raise (15# DBs)

3 Sets

• 10 Curl to Underhand Shoulder Press (20# DBs)
• 10 DB Skull Crushers (30# DBs)
• 10 DB Upright Rows (25# DBs)

3 Sets

• 10 Hammer Curls (25# DBs)
• 10 Staggered OH Rope Tricep Extensions (38#)
• 8/8 High Plank Fly (12# DB)

2 Rounds

• 12 Kneeling Halos (20# KB)
• 8/8 Half Kneeling Rotations (30# KB)
• 8/8 Kneeling Dig & Chop (20# KB)
• 10 X Body Lift (15# KB)
• 12 Plank Pull Throughs (30# KB)
• 10/10 Plank Saw (15# KB)