WOD: Sunday Shoulders & Arms 2015-05-24

A. BB SHOULDER PRESS: 6 X 5-1 REPS (<)

B. DB SHOULDER SUPERSET 5-WAY: 4 X 8 REPS (3.0.1.0)

B1. DB PRONE SUPERMANS
B2. DB Y-SHOULDER PRESS
B3. DB LATERAL RAISES
B4. BENT OVER REVERSE FLYES
B5. DB FRONT RAISES

C1. CABLE LAYING BICEP HAMMER CURLS W/ ROPE (w/ 2 pumps): 4 X 8 REPS (3.0.1.0)
C2. CABLE BENT OVER TRICEP KICKBACKS W/ ROPE): 4 X 8 REPS (2.0.1.0)

D1. DB BICEP CURLS – RUN THE RACK UP & DOWN (increase 5lbs/ set): 10+ X 5 REPS + DROP SET (<)(>)
D2. TRICEP DIPS: 10+ X 5 REPS (3.0.1.0)

E. STANDING CABLE (HIGH) VERTICAL OVERHEAD TRICEP EXTENSIONS: 4 X 8 REPS + DROP SET (3.0.1.0)

Work Hard. Train Righteously.