8 sets alternate db curls 35-50,40-40,45-35,50-30,55-20,20,20,20.
Superset
8 sets over head extensions 60-50,70-40,80-30,90-20,20,20,15,15
8 sets barbell shrugs 225-30,30.275-20,20.315-12,12,10,10. Hold the contraction for a few seconds every rep.
Superset
8 sets crucifix lateral 15s-30,30.20s-25,25.25s-20,20.30s-15,15.same hold contractions.
8 sets ab roller sets of 20,20,15,15,12,12,10,10.