Username or E-mail Password Remember Me Forgot... Single Handle Pressdown 3 sets x 12-15 reps Supersetted with… DB Hammer Curls 3 Sets x 15-20 reps Parallel Bar dips on rack 100 reps (Broken up as needed) “Just keep chipping away at these dips until you get 100”. Rest… Seated Overhead Rope... Lateral DB Raises x 15 Supersetted with… Smith Machine Shoulder Press x 12-15 reps 4 Rounds Rest… Cable Rear delt laterals 3 Sets x 10-12 reps Alternating front DB raise 3 sets x 10-12 reps Finish with 50 Pushups “Pushups are great for the shoulders... Leg curls (pre exhaust) x12-15 Reps Supersetted wtih… Barbell Back squat Leg Press x25 Reps 4 Rounds Rest… Close stance leg press 4 sets of 25 reps Single leg extension 25 reps each leg for 4 sets Finish with Reverse Crunches 3 sets to... Incline DB Press x 50 Reps (rest/pause) “Choose a weight you can get 15-20 reps with… Complete 50 strict reps with no more than 5 breath rest/pause” Followed by… 50 Pushups Rest… Incline DB Press x 25 Reps Followed by… 25 Pushups Rest…. Smith... 