Ryan Bidigare
9.5 weeks out
I always intend for these sessions stay under 70 mins but they always creep up into the 90 -100min range. On paper it looks really short but there is a lot of warm up or non working sets in the first movement
Rev. Banded Barbell – 2sets 405×10 rest20sec x4, 335 x 14
Lying cable fly – 3 sets 15 reps ea
KettleBell Press – 2 sets 70lbs x 22 reps, 70lbs x 18 reps
DB flat press – 3sets w/ 90lbs x 16reps, 12 reps, 9 reps
Rev Pec Dec – 3 sets 90lbs x 25
Supersetted w/
Machine Shoulder presses – 3 sets of 8 reps
Spider Crawls (done w/ short bands) 3 sets
supersetted w/
One arm cable side laterals – 3 sets – 12 reps ea.
Rope push downs – 5 sets of 15 reps 45 sec rests
One arm rev. push downs 3 sets of 12 reps
Stretching with left arm rotator cuff exercises
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