11-11 ARMistice Day, Pecs/Biceps/Delts
Prone Trap Raise x8/ Incline Dumbbell Shrug x20/Rear Delt x15
Twice
Incline Press Machine
4 x15. Last 2 with plate per side.
Dumbbell Bench
4 x15. Work up to 55s.
Dip Machine
4 x15.
Dumbbell Y-Raise x10
Dumbbell Side Delt Raise x12
Dumbbell Front Delt Raise x6
4 series
Spider Curl with Barbell x12 (extended top range)
Incline Dumbbell Curl x12 (extended bottom range)
Straight Bar Cable Curls x12 ( constant tension through mid range)
3 series. This killed my biceps. It was awesome. All my bros should try this.