Rope Triceps Pressdowns + Triceps Dips On A Box, Or Bench Superset 48 Rope Triceps Pressdowns + 48 Triceps Dips 4 Rounds = 144 Reps Total Hammer Curls Superset With TRX Biceps Curls 48... Seated Overhead DB Press 4 Sets x 12-15 Reps Side Raise, Font Raise, Upright Row DB Complex 3 Rounds x 10 Reps On Each Movement Bent Over DB Laterals 3 Sets x 12-15 Reps Smith Machine Shrugs 3 Sets x 10-12... DB Split Squat 4 Sets x 10 Reps Each Leg(Used DB Weight Of 35’s, 40’s, 45’s and 50’s) Narrow Stance Leg Press 4 Sets x 20 Reps(Slow Reps With No Lockout At Top Or Pause At Bottom) Lying Leg Curl 4 Sets x 25 Reps(Not Super Heavy. Slow Controlled Reps With A Slower... Incline DB Flyes + Bench Press Incline DB Flyes x 12 Superset with Bench Press x 12-15(Weights: 135#, 185#, 225# then 275#)Then Worked Back Down225#, 185#, 135# Band Crossovers (or Cable Crossovers) + Multi-grip Bar Pushups (Low, Widest Grip) Band Crossovers x... 