5 sets seated 2 arm db curls 30x30,40x40,50x20,60x15,70x10
Superset
5 sets Push downs stack 50,45,40,40,35
5 sets upright db rows 50s sets of 10
Superset
5 sets face pulls sets of 15s
5 sets db laterals 25s sets of 15s
Superset
5 sets db shrugs 100s for 20s
5 sets front db raises 25s sets of 10
Superset
5 sets of weighted dips bw + 45 25,20,15,12,10
5 sets pull ups 9,8,7,6,5
Superset
5 sets calf raises holding 100 lb db sets of 15
5 sets of db squats 50s for 10s
Superset
5 sets leg extensions sets of 20
1 set of wrist roller for 3 minutes
Superset
1 set of ab wheel 25
Superset
1 set of crunches 50
Smoked after a 10 hour day then this for 2 hours.
I’m doing this exact workout except weight and rep changes every 4-5 days and that’s it. It’s brutal but then I have a long rest cause work is very busy.