DELTS & BICEPS DAY

A1 reverse pec dec- 2 working sets, 8-15 reps, 2 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 1 all-out set, 8-10 reps
*****four drops on all-out set

C1 fixed bar Incline bench front raises – 10-15 reps
C2 Seated DB laterals – 10-15 reps
C3 high cable rear delt raise – 10-12 reps
*****extend last sets with triple drop, 4 sets total, 45 seconds between sets

D1 Machine preacher – 1 all-out set, 8-10 reps
*****2-3 drops on all-out set

E1 cable BFR – 30 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps
*****For all exercises, the number of sets listed is WORKING sets.

Always take as many sets as needed to warm-up/prepare for working sets