Dynamic Upper against chains @ 50% 9 X 3
Tricep extensions with chains
1 x 15 with 2 chains
1 x 15 with 3 chains
1 x 15 with 3 chains
1 x 10 with 4 chains
1 x 8 with 4 chains
Drop set for max reps: 4/3/2/1 chain
Low rows 3 x 20 (light) 50lbs
Stiff arms 3 x 10 (heavy-ish)
lateral raises (30lbs) 4 x 10