Shoulderok 2x10 each way
I wanted to do 110x100 reps (4x25 or 5x20) but I hit a wall after the second set so I pushed through and did what I could. The tempo/controlled contraction is what kills me.
DB bench -tempo
50x10
75x15
110x25
110x20
110x15
110x10
[70 reps total]
BW pullover or Standing JM press- targeting the lower part of the tricep
4x25
Lat pull down with 5 sec hold on last rep of each set
4x15
Grenade tricep push downs
4x15
Drop set 10-10-10 taking 10lbs off each time
DB front raises
5x10 at 50#
Drop set 40x10, 30x10, 20x10