5 minute warm up
Working sets: 195lbs 3 x 3
Drop set (close grip): 145lbs 2 x 6
Floor presses with 3 sec eccentric 3 x 20
Cable Chest flies 3 x 20
Banded rows x iso holds 3 x 15/15 seconds (video is for demonstration)
Lateral raises x front raises (5lbs) 3 x 20
Bicep curls 15lbs 3 x 10 (contract for 1 sec)
[youtube=https://www.youtube.com/watch?v=TnYT6v5Weng]
[youtube=https://www.youtube.com/watch?v=TZv1AknCga0]
