3x20/20/10 leg extensions/leg curls/reverse hypers
1RM sumo deadlift
3x8 deficit rdl's
3x10 heavy reverse hypers
4x8 t-bar row
5x10 swiss bar lat pull-downs
guns series- day 16
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
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