ROCK HARD LAT SPREADIN’

Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
- (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest

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

BEAST OF BURDEN

Sled Pulls
Sets to Failure
- one sled pull length = one set
- add a plate (45lb)/ set - continue until failure
- rest 60s between sets