Pull aparts: 3x30x mini band Dumbell Shoulder 6's: 3x10 1.Lateral raise to parallel w/ floor 2. Move to front raise position 3. Front raise to over head position 4. Return to front raise at chin level 5. Open arms back to lateral position 6. Return weight to your side
Floor Press: Work up to 50% of max weight or guess somewhere near it doing FIVE reps. Then drop to three reps and add a chain cluster to each side of the bar until you can't do 3 reps. Drop to doing singles until squashed. Fat Grip Tricep Extension: 3 warm up sets x 8 reps 4 Working sets that the 8th rep is near failure. Overhead seated one arm dumb bell press 3 warm up sets x 12 3 work sets of 12x 45-65 lbs Face Pulls: 3x30x med band 4 way neck: 3x15x4.0 Shrugs: 4x10x405
