Day 1
Bench w/ weight release (90lbs) 1x1 w/ 5 sec Ecc, 1x1, 2 total sets, RPE 9; 3 additional sets @ 10% drop
DB Shoulder Press - x30reps
T Raise - x30reps
Chain Tricep - x30reps
Cable External Rotation - 3x12-15
Day 2
Sumo Dead w/ 80lbs chain - 1x2 RPE 9, 1x3 10% drop
DB Lunge - 4x6 RPE 8
Shrugs - x30reps
BB Suit case Hold - 3 sets, 30-45 sec
Curls - 3x12
Day 3
Squat w/ weight release (130lbs) - 1x1 w/ 5 sec Ecc, 1x1 same weight, 2 sets, RPE 9; 3 more sets 10% drop
Bench w/ 60lbs chain - 2x2 RPE 9, 2x3 @ 10% drop
Row/Pull Choice - 30-40 reps