GRRREAT EXPECTATIONS

A. Barbell Bench Press
4 sets x 8 reps (75% 1rm) rest 60 sec

B. Barbell Bench Press - Extended Sets
2 sets x 8, 4, 2 reps (75% 1rm)
- 8 reps, 15 sec rest, 4 reps, 15 sec rest, 2 reps, 60 sec rest

TRIS OF THE TIGER

Tricep Dips - Negative Only
4 sets x 6 reps (10-0-0-0) rest 45 seconds
- (10-0-0-0) = (10 sec negative/lower - 0 - 0 - 0)
- step up after each rep & lower as slow as possible
- keep chest up and feet back to target triceps

DELT CLANGIN’ & BANGIN’

Dumbbell Side Lateral Raises
Pyramid Up & Down: 6 sets x 5, 5, 5 reps
- 1st, 3rd, 5th pyramid up: light, medium, heavy dumbbells
- 2nd, 4th, 6th pyramid down: heavy, medium, light dumbbells
- 5lb increases eg: 25, 30, 35lbs