Overhead Day

Gym Temp: 50°
Music: Forevermore, Integral

Warm up w/ 10 minute walk, foam rolling and band pull-aparts.

Seated Overhead Dumbbell Press
15s x 12
30s x 12
45s x 12, 12 rest 15 sec then 3, rest 15 sec then 2.

Meadows Rows
70 x 12
120 x 12, 12, 10 rest 15 sec then 3, rest 15 sec then 2.

Plate Raises
25 x 15, 15

Halbert Raise
10s x 15
15s x 15

Behind the Neck Pulldowns
120 x 12
150 x 12, 12, 12 rest 15 sec then 3, rest 15 sec then 2.

Dumbbell Internal Rotations
20 x 15, 15