5 sets chin ups 11,10,9,8,7
Superset
5 sets High cable crosssovers
5 sets face pulls stack
Superset
5 sets rope pushdowns stack
5 sets upright dumbbell rows 40,45,50,55,60
Superset
5 sets db laterals 35s for 10s
5 sets db shrugs 120s for 20s
Superset
5 sets palms up db front raises 25s for 15s
5 sets weighted dips +45lbs sets of 15
Superset
5 sets behind back wrist curls 185 sets of 15-20
5 sets reverse wrist curls
Sueprset
5 sets rotary calf
5 sets db squats 70s sets of 10
Sueprset
5 sets ab coaster
After working a 12 hour day, fucking beat down.