Cable press down
Sets of 12 increasing weight until reaching one max set
One back down set
Barbell close grip press
185x 6
155x 8
135x rest pause set
Cable ez bar overhead ext
1 max straight set
1 double drop set
Dip machine
1 rest pause set
1 reduced weight straight set
Rope hammer curl
Sets of 12 increasing weight until reaching 1 max set
1 back down set
Barbell curl
1 max set
1 single drop set
DB alt hammer curl
2 max sets
