SAVAGE BACK BREAKERS

Landmine Lat Rows With Rope
5 sets x 10 reps (3-0-1-0)
- 45 seconds rest
- (3 second lower/ negative - 0 - 1 sec lift/ positive - 0)
- use 25lb plates for more full range of motion
- use rope for to more lat activation by pulling up & out
- keep back parallel to ground and tap the plates to ground (otherwise you use more traps than lats)

GUN SHOW FIRE POWER

A. Barbell Bicep Curls - Run The Rack Up
4+ sets x as many reps as possible per set
- start 50% max & increase 10lbs/set
- stop when 1 rep cannot be completed

B. Db Preacher Hammer Curls W/ Double Pump L/R
5 sets x 8 reps
- 2 second negatives (lowering the weight)

C. Cable (High) Double Bicep Curls
4 sets x 10 reps + drop set
- 3 second negatives - drop set=20%/set

GO GO POWER PRESSES

Dumbbell Shoulder Press - Floor Seated L/R
5 sets x 10 reps (2.0.1.1)
- (2 second lower - 0 - 1 second lift - 1 second pause at top)
- 60 second rest