MONDAY Squat and 300lbs of Chain Warmups then 650+300 x1 Hack Squats on Belt Squat / Feet elevated 8x16 w/225 with varying stances Leg Extensions 4x20 MONDAY -- 2 Tricep Pressdowns 4 sets Curls 65x16,16,16,16 TUESDAY Hack Squats on Belt Squat / Feet elevated 8x16 w/225 with varying stances Marches x 2 sets with tons of weight Curls 50x16,16,16,16 WEDNESDAY Bench w/Duffalo Bar 470x1,1,1 Tricep Pressdowns 4 sets WEDNESDAY -- 2 Hack Squats on Belt Squat / Feet elevated 8x16 w/225 with varying stances Curls 65x16,16,16,16 THURSDAY Hack Squats on Belt Squat / Feet elevated 8x16 w/225 with varying stances Curls 65x16,16,16,16 FRIDAY Rack Pulls from 18” 245x5 445x5 645x5 845x5 935x2 1025x2 Seated Rows on machine Stackx24,20,20 Hammer Strength High Row 5 wheels x16,16,16 Side Delt Raises 40x16,16,16 SATURDAY Speed Bench W/Duffalo 190+160x3,3,3,3,3,3 w/30 seconds rest Tricep Pressodowns 4x30 Hack Squats on Belt Squat / Feet elevated 8x16 w/225 with varying stances 75x16,16,16,16
[youtube=https://www.youtube.com/watch?v=_vJAAQpJPfE]
Handling a GRAND in the hands and on the Shoulders - Intensity Ramp Up
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