Bench/Football Bar

Bench (football bar) 145lbs 3 x 9 (3 wide / 3 neutral / 3 close)

Rolling tricep extensions 3 x 12/heavier weight 3 x 5 (total reps in one set = 17)

45 second intermission (move on the next movement with little break to really burn out triceps)

Tricep pushdowns 3 x 20 (50s)

Cable flies 3 x 20

Stiff arm pull downs 3 x 20

Front raises x lateral raises 3 x 20 each

Bicep curls 3 x 12