TRAP CITY B!TCH

Barbell Shrugs
Pyramid Up - 5 reps/set to max
- build up using 45lb & 25lb plates - rest 60 seconds
Pyramid Down - reps to failure/drop set
- drop set - reduce same increments as build up - no rest

CHAINS OF GAINS

Chained Side Lateral Raises
5 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/raise - 0)
- weight increases as chain links lift off ground

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