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... Multi-grip Bar Modified Pullups Do All 3 grips to Failure Outside Grip Working In. No Rest Between Grips.4x Sets Wide-grip Pulldown Ascending and Descending Ladder Lots Of Volume Here… I Started With 90 lbs. For 12 Reps… Then… 100 lbs. For 12 Reps 110 lbs. For 12... Seated Overhead DB Press 4 Sets x 12-15 RepsWhen you see “3 sets of 12-15”, or “4 sets of 12-15”, you know that I progressively went heavier with each set and really pushed the intensity unless otherwise noted. Remember, regardless of the intensity, or tactics... 