Tuesday September 8th

Benji Rx:

Shoulder Warm Up:
KB Floor Press (bottoms up): 25/30/35/45 x 8
Close Grip Bench: 95 x 10, 115 x 8, 135 x 5
155 x 5, 185 x 4 (ouch)
DB Incline Press (palms in): 35 x 8, 45 x 8, 50 x 10
DB Row: 75 x 22 reps each
Dips: 15 reps (ouch)

KB Overhead Press (bottoms up): 25/30/35 x 8
T-Bar Row: 45 x 15/15/15
BB Overhead Press: 45 x 20
One Arm Triceps Extension: 20 x 15, 30 x 8
Triceps Pressdown: 20 x 15, 30 x 8

Ring Push Ups: 25/25/12/5/4/4
Ring Abs: 4 sets
Tire Flips: 5 x 6-8 reps

Back Extensions: 50 reps
Standing BB Rotation: 50/50/50
Standing Abs: 50 x 10, 70 x 10, 90 x 10, 50 x 20