OMEGA FRONT DELTA

Dumbbell Front Raises - Neutral Grip
4 sets x 8 reps (2.0.1.1)
rest 45 seconds
(2 sec lower - 0 - 1 sec lift - 1 sec pause at top)
strict form - no body english (no swinging)

THE GUN SHOW

Cable (High) Bicep Curls With Handles - Pyramid Up & Drop Set Down
4 sets x 8 reps (2.0.1.0)
rest 45 seconds
(2 second lower - 0 - 1 second lift - 0)
build up 5lbs/set to peak + 4 working sets at peak
then drop set down 5lbs/set no resting