(Working sets posted only)
Dumbbell incline 100x8,2,1 30 second static
Barbell shoulder press 135x10,5,3 30 second hold
Close grip bench 185x6,2,1 30 second hold
Chin-up with 30 lb dumbbell x10,4,3
Deadlift 315x9, 365x4
(Working sets posted only)
Dumbbell incline 100x8,2,1 30 second static
Barbell shoulder press 135x10,5,3 30 second hold
Close grip bench 185x6,2,1 30 second hold
Chin-up with 30 lb dumbbell x10,4,3
Deadlift 315x9, 365x4
B1
Straight curl bar
2x warmup
1 plate x8,31
15 second hold
Pinwheel curl
2x warmup
50x10, 5,5
15 second hold
Standing calf raise
Warmup
170x12 5 second hold negatives
Lying leg curl
2x warmup
150x10,100x10,10 30 second hold
Hack squat
2 plates 8
2.5 plates 4
1 plate widow maker