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...
Close-grip Smith Machine Press 4 Sets x 15-20 (Pyramiding Up Each Set) Rope Pressdown + Overhead Rope Triceps Extension Rope Pressdown x 15-20 Superset with Overhead Rope Triceps Extension x 10-12 Reps DB Hammer Curls + Standard DB Biceps Curls DB Hammer...
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...
