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

I PITY DA TITTIES

BB Bench Press  w/ Band Suspended Weights
5 sets x 8 reps (2-2-1-0)  rest 60 seconds
- (2 sec lower - 2 sec bottom pause - 1 sec lift/press - 0)
- suspend 25lb kettlebell (or plate) with bands