HEAVY TRICEPS – HEAVY SHOULDERS – SQUATS

Warmup – 3 Set Superset

Lying Leg Extensions: 10 x 50lbs, Toes to Bar: 10 reps, Good Mornings -10 x 135lbs, Stiff leg deadlifts – 10 x 135lbs

4 Set Supersets

Dumbbell Rollbacks: 20 x 25lbs, 8 x 60lbs, Heavy Arrows: 8 x 40lbs

4 Set Supersets

1 Dumbell Overhead extension: 8 x 90lbs, Heavy T’s: 8 x 30lbs

4 Set Supersets

Straight Bar Push-downs: 8 x 200lbs, Superman Flys: 10 x 25lbs

3 Set Supersets

RopeFace-Pulls & Upright rows on pulley : 25 x 100lbs

BACK SQUAT – with 5 second pause: (2) 1 x 135lbs, (2) 1 x 225lbs, (2) 1 x 315lbs

WALKING LUNGES: 400m with 30lbs

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