Warm up: 25lb DB presses 3 x 20
Bench 135lbs 3 x 3
JM presses 3 x 20
Isolated tricep extensions DB (10s) 4 x 15 each side
Side laterals x front raises 3 x 20 each
High Pulls x low pulls 3 x 10 each
Cable flies 4 x 15 (2 sec hold)
Stiff arm pull downs 3 x 10
Smith machine rows 5 x 10
Bicep curls x rope cable tricep pushdowns 3 x 10 each
[youtube=https://www.youtube.com/watch?v=ucoFa8UqxBk][youtube=https://www.youtube.com/watch?v=nVHiCvuKiHM]
[youtube=https://www.youtube.com/watch?v=NBt27Inj8l0]
