4 rounds: (:03 eccentric)
8 Seated Dips (100)
(rest :30)
8 Close Grip Chest Press (100)
(rest :30)
3 rounds: (:05 eccentric)
6 Pec Deck (80)
(rest 1:00)
4 rounds: (:03 eccentric)
8 Nautilus Super Pullover (120)
(rest :30)
8 Supinated Lat-Pulldown (120)
(rest :30)
10,8,6 (:08 eccentric)
Single-Arm Nautilus Curl (100)
(rest 2:00)
15-12-9
Face Pull (50)
Triceps Ext (50)
Plate Raise (35)
(rest :30 between rounds)
100 Band Pull Apart
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