Day 1
Bench w/ weight release (70lbs) 1x1 w/ 5 sec Ecc, 1x2 with 3 second pause; 5 total sets, RPE 8
DB Shoulder Press - x30reps
T Raise - x30reps
Chain Tricep - x30reps
Cable External Rotation - 3x12-15
Day 2
Sumo Dead w/ 100lbs chain - 1x3 RPE 8-9, 4x4 10% drop
DB Lunge - 4x6 RPE 8
Shrugs - x30reps
BB Suit case Hold - 4 sets, 30-45 sec
Curls - 3x12
Day 3
Bench w/ 60lbs chain - 3x3 RPE 8-9, 2x4 @ 10% drop
Piston Incline Press - 3x6 ea RPE 9
CS Row - x30reps
Upper Back Choice - x30reps
KB Tricep Roll-out - 3x10ea
Day 4
Squat w/ weight release (150lbs) - 1x1 w/ 5 sec Ecc, 1x1 same weight; 2 sets, RPE 8-9; 3 more sets 10% drop
Conv Dead w/ 00lbs chain - 1x3 RPE 8, 4x3 10% drop
Pull-ups - x40reps