LIFT LONG AND PROSPER
Standing Barbell Curls
5 sets x 8 reps + drop set - rest 45 sec
- 5 sets x 8 reps (same weight) then drop set
- drop set = decrease 10lbs/set x 8 reps (or failure)
SHOULDER PLATE SMASHER
A1. Plate Front Raise
4 sets x 10 reps (2-0-1-0)
- 2 second lower - 0 - 1 second lift - 0
A2. Plate Ribbons
4 sets x 10 reps (2-0-1-0)
- 2 second lower - 0 - 1 second lift - 0
- alternating left to right, right to left ribbon motion
- complete A1 & A2 then rest 45 seconds