HAMMER & SMASH
A1. Cable Rope Hammer Curls - Double Pump At Top
4 x 10 reps + drop set
- 3 second negatives
A2. Cable Rope Tricep Extensions - Spread Aparts
4 x 10 reps + drop set
- 3 second negatives
*** drop sets should be 20% drops of total
SHOULDER SMASHER
A1. Plate Front Raise
4 x 10 reps (3-0-1-0)
- 3 second negatives
A2. Plate Ribbons
4 x 10 reps (3-0-1-0)
- 3 second negatives, left to right, right to left
*** use the same plate for both exercises
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