Wide Grip Chins
8xbw 8xbw 8xbw 7xbw

Barbell Rows
10x135 8x185 6x205 6x205

Barbell Shruggs
15x225 12x275 10x325 8x375

Seated Cable Rows
4x6x250

Cross Bench Pullovers
4x10x75

-Pre-Exhaust-N-Superset-

Incline Flyes
15x35 12x40 10x45
Incline Dbl. Presses
20x50 15x60 12x70


Flat Bench Flyes Cont. Tension
12x30(hold at the bottom for 10sec.)
10x30(hold at the bottom for 15sec.)
8x30(hold at the bottom for 20sec.)

Flat Bench Dbl. Press Cont. Tension
12x70(hold at the top for 10sec.)
10x70(hold at the top for 10sec.)
6x70(hold at the top for 10sec.)

Ok, my tri's and chest are pumped, I'm feeling shaky and weak, and I have a hunger for some sugar, but

Rest 2 minutes

Bar Dips
15xbw 12xbw 12xbw 12xbw

I'm done, where is my drink?

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