Reverse Grip Pulldowns with Partner Assisted Negatives *Your partner presses down on the weight stack as you slowly bring the bar back up. Fight your partner and come up really slow…. 5 Sets of 10-12 reps Modified pullups on Multi- grip bar (intermediate grip) ... *My split is changing this week as I am ramping up to begin prep for a as yet undetermined 2019 competition. I will hit most body parts 2x a week. I’m also ramping calories to a surplus. Here’s where it starts to get fun. Food and recovery will be critical now. New... Leg Extension (Pre- exhaust) Worked up to sets of 25 here. Once completely warmed up I did 4 sets of 25 to equal 100 total. 4 total work sets Walking Lunges Slowly lunge down 12-15 steps with a 2 50# Kettle bells, then turn and return back to start. Rest, then... Bench press 10x10 “Choose a weight that is challenging but very doable with good form for 10 reps… then do 10 sets of 10 reps”. Incline DB flyes x 12-15 Supersetted with… Incline Smith Machine press x 12-15 reps 4 rounds 100 Wide, neutral-grip, modified... Username or E-mail Password Remember Me Forgot... 