Shoulderok 2x10 each way
I wanted to do 110x100 reps (4x25 or 5x20) but I hit a wall after the second set so I pushed through and did what I could. The tempo/controlled contraction is what kills me. DB bench -tempo 50x10 75x15 110x25 110x20 110x15 110x10 [70 reps total]
BW pullover or Standing JM press- targeting the lower part of the tricep 4x25
Lat pull down with 5 sec hold on last rep of each set 4x15
Grenade tricep push downs 4x15 Drop set 10-10-10 taking 10lbs off each time
DB front raises 5x10 at 50# Drop set 40x10, 30x10, 20x10
