5 sets ez bar curl 100,120,140,160,180
Superset
Over head db extensions 70,90,110,120,130
Upright db rows 5 sets 45s for 10s
Superset
Face pulls 5 sets of 15s
Superset
Behind back shrugs 5 sets 275 for 15s
5 sets pull ups 10,9,8,8,7
Superset
5 sets laterals 20s for 15s
5 sets weighted dips bw +45 sets of 15-20
Superset
5 sets palms up front raises 25s for 15s
1 set Bodyweight calf raises 100 reps
Superset
1 set heel raises 100 reps