Shoulder, Triceps & Biceps

4 Sets
Standing Shoulder Press: 20 x 45lbs

6 SUPERSETS
Seated Arnold Press: (2) 12 x 60lbs
Seated Lat Raise: 15 x 20lbs

4 PUMP SETS
Y’s/Arrows/T’s: 15 x 20lbs

4 TRI-SETS
Preacher Curls: (3 count eccentric): 8 x 60lbs
Spider Curls Hammer: 15 x 20lbs
Spider Curls: 15 x 20lbs

4 SUPERSETS
Heavy V-Bar Pushdowns: 10 x 200lbs
Overhead V-Bar Extensions: 25 x 100lbs

4 SUPERSETS
Rope Pushdowns: Pause every 5th Rep: 15 x 50lbs
Rope Overhead Extensions: 15 x 120lbs

Pause Front Squat: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs

4 Sets
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 15 @ 125lbs

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