Wednesday

  1. Bent-Knee Barbell Deadlifts, 4 sets: 8,6,4,4 reps tempo, rest interval 180 seconds
  2. Half-Deadlifts in Rack + Shrugs, 3 x 6-8 reps tempo 2110 rest interval 180 seconds

C-1 Decline Barbell Presses 3 x 6-8 reps on 3110 tempo, rest interval 90 seconds C-2 Subscapularis Pull-ups 3 x 6-8 reps on 4010 tempo, rest interval 90 seconds

D-1 Standing Pause EZ-Bar Reverse Curls 3 x 6-8 reps on 2210 tempo, rest interval 90 seconds

D-2 Gripping Machine 2 x 10-12 reps on 2012 tempo, rest interval 60 seconds

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