SUICIDE LATS 3 - INSANITY

Lat Pulldowns Wide Prone Grip - Pyramid Up
3 sets x 8 reps (2-0-1-0)
rest 45 seconds
(2 second lower - 0 - 1 second lift - 0)
start at approx 50% of max
build up one plate/set to max (3 sets  x 8 reps)

ENGORGED MEAT PUPPETS

Cable Chest Flyes - Lower
4 Sets X 6 Reps (2-5-1-0)
rest 60 seconds
(2 sec lower - 5 sec hold at bottom - 1 sec lift - 0)
perform flye movement towards mid abs
bend elbows slightly as they move back