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Back and Biceps
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Pullups
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AMAP (Add 35lbs of assist each set, for 3 sets)
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Hammer Curls
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3x12
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Pulldown Machine (Wide)
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3x12
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Spider Curls Ez Bar
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3x10
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Cable Rows (Seated)
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3x12
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Single Arm Curls
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3x12
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Face Pulls
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3x15
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Preacher Curls
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3x12
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Bicep Straight-Bart Curls
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Burnout Dropset (start 90lbs)
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Core
Side Leg Raise
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2x15
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Side Twist Knee Ups
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2xAMAP
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Side Planks
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1:45 Per Side (Increase 2 secs Per Day)