I CRUSH BICEPS

Preacher Dumbbell Hammer Curls L/R
4 sets x 10 reps + drop set (2-0-1-0)
- (2 sec lower - 0 - 1 sec lift/curl - 0)
- drop set = another 4 sets x 10 reps (or failure) with 20% drop/ set
- rest 45 seconds

TRAP CITY B!TCH

A. Barbell Shrugs - Pyramid Up
5 reps/ set to peak set
- 45 second rest
- start with only 1 plate - add 45lb & 25lb plates only

B. Barbell Shrugs - Pyramid Down
reps to failure/ set
- no resting
- drop set same increments as build up

Why So Latissimus?

Lat Pulldowns - wide grip
4 sets x 10 reps (3.0.1.0)
- 3 second negatives