9-14-21 TUESDAY upper body

SMART START
For beginners or those with limited equipment

• 5 Sets:
  20 DB Side Lateral Raises
  20 DB floor press
  20 Banded Standing Straight Arm Lat Pulldowns
  20 DB rollback Extensions (floor)
  40 Band Pull Aparts

  End with:
  3 sets:
  20 weighted russian twist
  20 sit ups

STRENGTH PROGRAM
for those with a rack, barbell and weights

• 1 board bench press - work up to a 2 rep max
• 5 Sets:
  20 DB Side Lateral Raises
  20 DB floor press
  20 Banded Standing Straight Arm Lat Pulldowns
  20 DB rollback Extensions (floor)
  40 Band Pull Aparts
• End with:
  3 sets:
  20 weighted russian twist
  20 sit ups