OH HOLY PIPES

Cable Hammer Curls With Rope
4 sets x 10 reps + drop set (2-0-1-0)
- (2-0-1-0) = (2 sec lower - 0 - 1 sec curl - 0)
- rest 45 seconds (no rest between drop set)
- drop set = drop 20%/set - 10 reps or failure

DENSE WINGS, YA BUDDY

Cable Lat Pulldows With Rope To Eyes
4 sets x 10 reps (3-0-1-0)
- rest 45 seconds
- (3-0-1-0) = (3 sec negative - 0 - 1 sec positive/pull - 0)
- pull the rope apart - keep it apart while lowering
- pull towards eyes (hands end at eye level)