Username or E-mail Password Remember Me Forgot... Close-grip Smith Machine Press 4 Sets x 15-20 (Pyramiding Up Each Set) Rope Pressdown + Overhead Rope Triceps Extension Rope Pressdown x 15-20 Superset with Overhead Rope Triceps Extension x 10-12 Reps DB Hammer Curls + Standard DB Biceps Curls DB Hammer... Smith Machine Shoulder Press (Or Any Machine Press) 4 Sets x 12-15 Reps (Pyramiding Up Each Set) Side Lateral Raise + Alternating Forward Raise Side Lateral Raise x 15 Superset with Alternating Forward Raise x 15 Each Arm3x Rounds Plate Shrugs 3 Sets x 25 Strict... Lying Leg Curl Pre-exhaust the Hamstrings then Immediately Into Next Movement Leg Press (Standard Foot Placement) 20x Reps then Immediately Into Next Movement Narrow Stance DB Goblet Squats 15x Reps x 4 Rounds Single Leg Extension 3 Sets x 12-15 Reps Standing Calf... Bench Press Bench Press Ladder for a Total Of 7x Sets To Failure.So, when we got to the bar it had 35# plates on it. We often joke 35’s are just for the calf raise. So, we left them on and decided to keep adding 35’s until we were cooked. (that didn’t take long. I... 