Speed Bench
95x4x3
Mini Band Pull Aparts
5x15 between speed bench sets
Standing Military Press
95x3
105x3
115x3
125x3
135x3
145x2
BB Row
135x2x4
185x2x4
205x4
Chin Grip Lat Pull Down
160x10
170x2x10
Blast Strap Row
3x10
Blast Strap Push Up
3x8
Chuck V Row
140x10
150x10
160x10
Facepulls
80x3x10
DB Shrugs
100x15
100x10
100x8
Reverse Grip BB Curl
65x3x10
Purple Band Pushdowns
100 reps, I don't remember how many sets.
Not much to say about this one. I went from loving volume to fucking abhoring it. PS, the pumps sucks donkey dick. Hence my shrug reps falling on each set as my grip disappeared.
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