Jump Around

For 90% Max Height
6 sets x 1-3 reps

Tri or Die

Smith Machine Reverse Grip Tricep Press
4 sets x 10 reps + drop set (3.0.1.0)
- line up hands shoulder width apart, underhand grip, in line with top abs

THE GUN SHOW

Cable (High) Bicep Curls With Handles - Pyramid Up & Drop Set Down
4 sets x 8 reps (2.0.1.0)
- rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)
- build up 5lbs/set to peak + 4 working sets at peak
- then drop set down 5lbs/set no resting