A. Close Grip Bench Press 3x12-30
B. Alternate x3 Sets
Single Arm DB Strict Press (Alternating Arms) x10-18
Bent Over Flexion Rows x8-16
C. Alt. x3 Sets
Bent Over Upright Rows x8-12
Dead Stop Lateral Rows x8-20
Seated Open Palm Curls x12-30
D. 2 Sets
1 Arm DB Press x5-10
1 Arm Sweep Rows x8-12
1 Arm Bench Press x5-10
E. 10-9-8-7-6-5-4-3-2-1
Tricep Skull Crushers
Spider Curls
Ab Rollouts
F. 5 minutes
Strict Pull-ups
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