A.
3x15-20 Incline Bench Press - RPE 8 on the first sets, ME on the 3rd set
3x10 3 Way Raise
Rest 2 minutes
B.
3x15
Strict Pull-ups
3x15 (each arm) SA DB OH Press
Rest 2 minutes
C.
3x15
DB Bench Press
Lat Pull-Downs
Rest 2 minutes
D.
3x15
DB Strict Press
Barbell Row
Rest 2 minutes
E.
3x8-12 each FAIL in
the 8-12 range.
BB Skull Crushers
BB Curls
90 sec rest
F.
3x8-12 each FAIL in
the 8-12 range.
ALT DB Hammer Curls
DB Skull Crushers
90 sec rest
G.
3x15
DB Seated Incline Curls – 11/4
Tricep Push Downs - squeeze
for one at bottom
Zottman Curls
SA OH Triceps Extension
Rest 1 min
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