Work Week Commence

I always have a mid day shift on Mondays, so I usually get a workout in before noon. Monday is also an upper body strength training day too. Here goes:

5 minute warm-up

Swimmer's press

Hammers

Dips (20)

5 pull-ups/push-ups

Alternate shoulder

Curls

Tricep kickback

5 pull-ups/push-ups

Upright rows

Concentration curls

Tricep flip grip

5 pull-up/push-ups

Shoulder shrugs

Dumbbell bench press

Overhead tricep press

5 pull-ups/push-ups

REPEAT 

Finish with a nice 1 mile jog

Reps were 10 on the 1st set, 7 on the 2nd.

(I used 15lbs on everything except overhead triceps, 12lb, and shoulder shrug, 30lb)

Remember to keep all our Veterans in your thoughts today! 

Playlist: Honkey Tonk Hustlas