10/31/26

A.

Supinated Barbell Front Raise

3x10

Deficit Push-ups

3x20

B.

One Arm Front Raise

3x20/side

One Arm Lateral Raise

3x20/side

C.

Barbell Shrugs

10, Max, Max

DB Standing Arnold Press

10, Max, Max

Seated Side Laterals w/ a Forward Lean

10, Max, Max

D.

Alternating DB Bicep Curls

10, Max, Max

Prone Incline DB Curls

10, Max, Max

Hammer Curls

10, Max, Max

E.

DB Hex Press 

8 sets of :20 on :10 rest (4:00 clock) 

F.

Incline Bench Rear Delt Fly

8 sets of :20 on :10 rest (4:00 clock) 

G.

Standing Calf Raises w/ Single DB w/ 2 second pause at top and bottom of rep 

15, Max, Max 

Half-Kneeling Single-Arm Z Press 

15, Max, Max 

Barbell Curls

15, Max, Max 

H. 

Chest Elevated Push-ups on Bar

3xMax

Incline KB Skull Crushers

10, Max, Max