1RM hang clean
3-4x heavy singles football bar bench
4x max reps ez bar skull crusher-pull-over-close grip bench
4x10 incline tate press
1x7,9,11,11 tricep rope ext
guns series- day 21
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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