MAXIMUM EFFORT BRO

Dumbbell (DB) Bicep Curls - Up & Down
6 sets x 6, 6, 6 reps (light, med, heavy)
- 1st, 3rd, 5th set pyramid up: light, med, heavy DB
- 2nd, 4th, 6th set pyramid down: heavy, med, light DB
- 5lb increases (eg: 20, 25, 30 lbs)

PRESS OF HUMILITY

Barbell Shoulder Press - Floor Seated
4 sets x 10 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)
- set rack safety bars an inch below collar bone

SAVAGE PULL UP CHALLENGE

Pull Ups: 100 reps total
- complete 100 pull ups in shortest amount of time
- perform as many reps per set and rest as you like
- 1st to finish is alpha savage; 2nd is a beta b!tch