Workout 3
Chest Block
Pump:
Barbell Bench 185x10
DB Flye: 50lbs x10
Push-ups BWx10
Stimulate
Barbell Bench 145x10 - 2 heavy. Stretches make this move way harder
Flutter
Barbell Bench 135x20 sec
Biceps:
Narrow Grip BB curl 50x10
Chin-ups- assisted 100lbs - 10
Wide Grip curl 50x10
Simulate
Zotterman DB curl to hammer 20sx10
Hammer curl 20sx10
DB curl 15sx10
This phase forces lightweight for good form.
Pump
DB curl 15s 20sec
Triceps Block
Pump
Band press downs -10
BW Dips 10
Band press downs 10
Stimulate
OH DB triceps extension 70x8, 65x8
Flutter
OH DB triceps extension 65-20sec
Legs Block
Pump
Wide, narrow and medium pos leg press 340x8,8,8 (on a weird hoist machine leg press moves Bw too)
Stimulate
Subbing wide feet leg press for squats
280x10
Flutter
BW squats (290lbs) - 20 seconds