Training: Shoulders & Arms

4 Sets
Standing Shoulder Press: 20 x 45lbs

6 SETS
Seated Arnold Press: (2) 8 x 60lbs, (2) 8 x 65lbs, (2) 8 x 70lbs

4 PUMP SETS
Y’s/Arrows/T’s: 10 x 25lbs

4 TRI-SETS
Preacher Curls: (3 count eccentric): 8 x 60lbs
Spider Curls Hammer: 15 x 25lbs
Spider Curls: 15 x 25lbs

4 Pump Sets
Incline Elbows Out Press: 10 x 40lbs
Incline Rollbacks: 10 x 40lbs

4 SUPERSETS
Heavy V-Bar Pushdowns: 10 x 200lbs
Single Arm Pushdown: 15 x 50lbs

4 SUPERSETS
D-Grip Tricep Extension: 15 x 120lbs
D-Grip Cable Overhead Extensions: 15 x 120lbs

3 Sets
Front Squat: 5 x 225lbs
4 Sets
Weighted Decline Sit-ups: 10 x 25lbs

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