2x20 giant set of: terminal knee extensions/ leg curls/ hip abduction/hip adduction
10x2/5 deadlift at 55-65% 1RM/ sledgehammer strikes, rest is your walk in between
3x20/10 pull thru's/ heavy reverse hypers
guns series- day 10 (increase weight)
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible
guns series-
Tricep extensions
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible
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