Arms
All max sets listed
SA pressdown
57.5 x 3 (final warm up)
65 x 10
SA dB overhead ext
60 x 8
Hammer CG press
365 x 9 paused
315 x 10
SA machine NG ext
80 x 15
Dip machine (stretch set)
Stack x 9.5 – 3.5 – 3
Biceps
DB preacher curl
40 x 10 (full stretch)
DB hammer curl on preacher
35 x 8 (full stretch)
Rope hammer drag curl
50 x 9.5-4.5-3 RP
Standing cable curl SA
20 x 8-4-3
