6 sets Hammers drops 80,70,60,50,40 10 reps each drop, this is brutal.
Superset
6 sets pushdowns v bar stack sets of 30-50.
6 sets incline db press 70,80,90,100,120,160s
Superset
6 sets db upright rows 30s
5 sets barbell shrugs 245 sets of 15
Superset
5 sets dips Bodyweight 20s
Big as fuck. Now swimming.