Monday Back to the Grind

5 minute warm-up

10 swimmer's press

10 hammers

20 dips

10 pull-ups

10 alt shoulder

10 curls

10 tricep kickbacks

10 pull-ups

10 upright rows

10 concentration curls

10 tricep flips

10 pull-ups

10 lawnmowers

10 curl/hammers

10 tricep pull down w/ bands

10 pull-ups

10 weighted barbell behind the back shrugs

10 barbell bench press

10 overhead tricep curl

10 pull-ups

REPEAT (replace pull-ups with push-ups and increase weight)

I started with 15lb and 12lb on tricep exercises and increased to 18 and 15. Shrugs were at 70lb bench press was 65lb.

Finish with a 10-12 minute jog and some ab work.

Playlist: Jayke Orvis and the Broken Band.