Main Upper
A. DB Floor Press 40lb DB x 10 90lb DB 5x10 B. Raw Bench w/ Suspended Weight 155 Bar Weight with 40lbs (total) hanging weight - 195 total bar weight - Medium/Close grip 10x10 with 90 sec rest
C. DB Laterals (All Three Raises - Front, Side, Rear) 4x12
D1. Partial Dips 4x20 D2. Hammer Curls 4x20
E. Barbell Rows 185lbs 10x10
F. Weighted Static Crunch 3 rounds of 30 second holds
Main Lower A. 2" Below Parallel Raw Box Squat 205lbs 10x10 with 90 sec rest
Back pump was still absolutely ridiculous.
B. Walking Lunges 2x30 w/ 20lb DB
C. 4" Deficit Deadlift 185lbs 10x10
D1. Calf Raises 4x25 D2. Hyperextensions 4x25
E. Rack Shrugs 10x10 w/ 275lbs
F1. Hanging Leg Raises 4x25 F2. Planks 4 rounds of 30 sec holds
