Extra Long Pause Bench
-> 3 second pauses
120x3
120x3
125x4
135x3 --> P.R.??!! (if not, then tied PR)
Shoulder Pin Presses
75x6
85x4
75x6
Tricep Pushdowns (with rope) 3x10
60
70
70
Weighted Ultra-Wide Grip Pullups
BW + 25 lbs x 7 reps
BW + 25 lbs x 6 reps
BW + 25 lbs x 6 reps
Reverse Curls 3x8
50
50
50
Forearms
3 sets of 8-12 reps
-> + a good 15 second hold on the last rep of 3rd set
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