October

THURSDAY

Arms and shoulders

Warm up / core

2–3 rounds

  1. Band pull apart 20
  2. Farmer carry loaded walk

Beginning stretch

  1. Cross leg thoracic rotation both sides
  2. Towel neck stretch hold
  3. Wall bicep tendon stretch hold
  4. Roller T-spine rotations both sides

Workout

Finish each superset 3x

  1. 1a Cable pigeon golf twist 10–15
  2. 1b Barbell clean and press 6–10 (DB option)
  3. 2a Band kickback 10–15
  4. 2b Barbell incline skull crushers 15–20
  5. 3a Band bicep curl 25
  6. 3b Wall dumbbell bicep curl 15–20

Static stretches

  1. Neck and pec roll hold
  2. German hang hang