Smith Machine Shoulder Press 50 Reps In A Rest/Pause Format(Select A Weight You Can Get 15-20 Reps) 50 Reps, Resting No More Than 5 Breaths Between Reps Rest Repeat for Total of 100 Reps Bent Over Rear Delt Laterals 3 Sets x 12-15 DB Lateral Raises 3 Sets Of 15... The Infamous *F-You 150* You’ll Need Two Spotters Ideally, But One Will Work.Add A 45# Plate On Either Side Of PressDo 10 RepsAdd Two More 45# Plates…Do 10 RepsAdd Two More…Do 10 RepsNow Strip Two Plates…Do 10 More Reps…Now Strip Two Plates… (You’re Down To The Two... Username or E-mail Password Remember Me Forgot... 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... 