Lateral Raise (Dumbbell)
Drop Set Till Death
SETS
WEIGHT & REPS
F
30lbs x 16 reps
D
25lbs x 9 reps
D
20lbs x 7 reps
D
15lbs x 6 reps
D
10lbs x 9 reps
D
5lbs x 15 reps
Chest Fly (Machine)
Arsenal, Rest Pause
SETS
WEIGHT & REPS
F
50lbs x 17 reps
Best Volume
F
50lbs x 9 reps
F
50lbs x 6 reps
Bench Press - Close Grip (Barbell)
Smith Machine, 3xFail 3010
SETS
WEIGHT & REPS
F
90lbs x 17 reps
F
90lbs x 12 reps
F
90lbs x 8 reps
EZ Bar Biceps Curl
Fat Gripz, 3xFail
SETS
WEIGHT & REPS
F
75lbs x 15 reps
F
75lbs x 12 reps
F
75lbs x 9 reps
Face Pull
Rest Pause 20-30
SETS
WEIGHT & REPS
F
145lbs x 15 reps
Best Weight
Best 1 Rep Max
F
145lbs x 8 reps
F
145lbs x 5 reps
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Triceps Rope Pushdown
Rest-Pause 20-30
SETS
WEIGHT & REPS
F
65lbs x 17 reps
F
65lbs x 7 reps
F
65lbs x 4 reps
Bicep Curl (Cable)
Rope Hammer, 2xFail
SETS
WEIGHT & REPS
F
65lbs x 22 reps
F
65lbs x 13 reps