Ballistic Pull ups: 10x4 Each one from a dead hang. Gather it up, squeeze the scaps into the back pocket and Blast your chest into the pull up bar. C/S Row: Use enough weight to crush your sternum. 10x3 "Swimmers": as a finisher...2x30 reps Reverse Grip Tricep Push down super set with, Rope Push downs, super set with normal pronated hand push downs: 4x12 Reverse Grip Curl, Hammer Curl, Regular curl as a giant set all with FAT GRIPZ: 4x8
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