SAVAGEST TRIS THERE IS

A1. Cable Rope Tricep Extensions - Outwards
A2. Cable Rope Tricep Extensions - Downwards
4 sets x 10 reps (2-0-1-0) 2 second negatives
- no rest between A1 & A2
- rest 45 seconds after A2

ROCK HARD CLAMS

Dumbbell Front Raises On Incline Bench
4 sets x 8 reps (2-0-1-2)
- 2 second lower, 1 second lift, 2 second pause at top
- 45 second rest

QUADS OF THICKNESS

Barbell Hack Squats
4 sets x 8 reps rest 60-90 seconds
- start lift with bar behind the body
- warm up & build up appropriately