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DELTA PUNISHMENT OOH RAH

Cable Front Shoulder Raise L/R
4 sets x 8 reps (2-0-1-2)
- 45 second rest
- (2-0-1-2) = (2 sec lower - 0 - 1 sec lift - 2 sec pause at top)

UNION JACKED BACK BEEF

Dumbbell Bent Over Rows L/R
Pyramid Up + 3 sets x 5 reps
- only rest is the changing of dumbbells
- start at 50% - increase 5-10lbs per set until peak

KAMEHAMEHA DEADLIFTS

Barbell Deadlifts
20, 15, 10, 5, 3, 3, 3 reps
- use 25 & 45lb plates building towards 3 working sets
- 3rd rep should be a tough sum bitch
- rest 60 seconds