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Old 03-30-2013, 11:03 AM   #367
linedriver465
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Join Date: Oct 2012
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Training Exp: 3.5 years
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3/29: Accessory Day
1.) Shoulder Health Circuit (multiple exercises): 2.5x10, 5x5

2.) Cable RC External Rotation: 10 x 2 x 10

3a.) Hip Abduction: 110 x 4 x 15
3b.) DB Farmerís Walk
50x 2 x 55 steps
75 x 2 x 55 steps
100 x 8 x 45 steps

4a.) Hip Adduction Stretch: 170 x 4 sets x 5 reps x 8s stretch each rep
4b.) Incline DB Fly: 30 x 4 x 15

5) DB Lateral Raise Drop Set(partial ROM)
25/20/17.5/15/12.5/10 x 10
7.5/5 x 15
2.5x20

6a.) Glute Bridges: bw x 4 x 25
6b.) High Pin Rope Tricep Extension (back against pad): 50 x 12, 10, 10, 10

7a.) Reverse BB Curl: 55 x 12, 10, 8, 6
7b.) BB Curl: 55 x 12, 10, 8, 6

8a.) Straight Bar Cable Upright Row
70x12 -> too heavy
50 x 3 x 18
8b.)Straight Bar Reverse Tricep Pushdown
50x15
55x 3 x 12

9a.) Plate Front Raise (all the way overhead): 25 x 15
9b.) Red band pull apart x 10
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