Side Lat Raise (Seated)
12x20 12x25 12x25 10x30>30second isometric with 60lbs

Arnold Presses
warm up 30x20
Desending or down the rack
12x70 10x60 10x50 10x40 12x30

Upright Rows
10x45 10x75 10x95 6x115 8x95 10x75 12x55

Hammer Curls (Tri-Bar)
12x70 12x80 10x90 8x100
Close Grip Bench
12x135 12x165 12x185 12x195 9x205
Skull Crushers
15x75 14x85 13x90 12x95 10x100

-TRI-SET-
#1 Pushdowns
15x45 15x55 15x65 15x75 15x85
#2 Standing Curl (ez bar)
12x75 10x85 8x95 7x105
#3 DBL 21's
21x30 21x30 21x30 21x30(sloppy as hell on this last set)

Tucks
3x30
Front Leg Raise
3x15
Side Leg Raise
3x30
Kicks
3x30
Bent Knee Leg Raise
3x30
Crunch
3x30

---

Comments